Tri Tip #1
I wasn’t blessed with thegreatest genetics for triceps,but I learned to work withmy body structure. You haveto be open-minded with theexercises you choose.I learned very early thatskull-crushers (lying tricepsextensions) weren’t the onlyexercise for tris, contrary towhat a lot of people seem tothink. Cable movements canbe very beneficial for size and shape.It’s just a matter of finding the rightposition for your body structure andreally putting your mind into workingthe muscle.
Tri Tip #2
For pushdowns, I like to keep my elbowjoints working like simple hinges andnot put extra pressure on them. What’sgreat about doing rope pushdownsfirst is that they really warm up theelbow joints, which, after years ofbodybuilding, become very fragile.
Tri Tip #3
Dips are the number-one massbuilder for triceps. I don’t like to dothem for chest, but that’s just apersonal thing. I always feel themthe most in my triceps. The musculardevelopment of Olympic gymnasts,who work on rings and parallelbars, proves how effective a dippingmovement is for triceps.
Tri Tip #4
I think one-armpushdowns have really added tomy triceps detail and accentuated myhorseshoes. I use an underhand gripand start with my hand near theopposite deltoid. Then I pull thehandle down across my body. Theeffect is a cross between a pushdownand a kickback. Single-arm movementsare always good for biceps and tricepsbecause you can really focus on thecontraction.
Tri Tip #5
One-arm dumbbell extensions hit thelong head. This is a fill-in movementthat really pumps the area with blood.When the arm is in the up position,only triceps can be used to movethe weight. It eliminates the otherbodyparts that can creep into liftslike pushdowns and dips.
Tri Tip #6
I stop just short of lockout whendoing dumbbell or cambered-barextensions because, unlike pushdowns,there isn’t as much tension at thelockout. When you’re pushingsomething down at contraction,there’s tension in your tris, but whenyou’re holding something up, thecontraction is more of a restingpoint. Bodybuilding training is allabout applying maximum tensionto your muscles.
Tri Tip #7
The most important thing is to notemphasize lifting heavy. Rememberthat the elbows are fragile joints.Work the triceps instead of tryingto work the weight. I know a lot ofguys who try to ego lift and hoistheavy weights, but that’s not whatbodybuilding is all about. Whatmatters is how much stress you canapply to the muscles.
CUTLER’S TRICEPS ROUTINE
- Rope Pushdowns | SETS: 3 | REPS: 8-10
- Angled-Bar Pushdowns |SETS:3 |REPS:8-10
- Two-Arm Dumbbell Extensions |SETS:3 |REPS:8-10
- Machine Dips |SETS:3 |REPS:8-10
- One-Arm Pushdowns |SETS:3 |REPS:8-10
- One-Arm Dumbbell Extensions |SETS:3 |REPS:8-10
FLEX
