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Excerpts

Sample Exercises 

This is an excerpt from The MAX Muscle Plan by Brad Schoenfeld.


Want more exercises that will help you maximize muscle growth and transform your body? Find them in The MAX Muscle Plan.

Dumbbell Overhead Triceps Extension

Target

This move targets the triceps, particularly the long head.

Start

Grasp the stem of a dumbbell with both hands. Sit at the edge of a flat bench or chair and bring the dumbbell overhead. Bend your elbows and allow the weight to hang down behind your head as far as comfortably possible.

Movement

Keeping your elbows back and pointed toward the ceiling, straighten your arms. Contract your triceps. Reverse the direction and slowly lower the weight along the same path to the start position.

Brad’s Training Tips

  • Keep your elbows pinned to your ears as you lift—if your elbows flare, you’ll reduce stress to the triceps.
  • If you have difficulty maintaining erect posture, place the bench in an upright position and brace your back against the pad.
  • If desired, perform this exercise with one arm at a time. This may help alleviate stress on the elbow and allow you to focus on each arm individually.

Cable Rope Overhead Triceps Extension

Target

This move targets the triceps, particularly the long head.

Start

Grasp the ends of a rope (or loop handles) attached to a high-pulley apparatus and turn your body away from the weight stack. Press your elbows close to your ears and bend your elbows. Allow your hands to hang behind your head with your palms facing each other as far as comfortably possible. Bring one foot in front of the other. Stand with your torso erect and bend your knees slightly.

Movement

Keeping your elbows close to your ears, straighten your arms as fully as possible. Contract your triceps. Reverse the direction and slowly return the weight along the same path to the start position.

Brad’s Training Tips

  • Pin your elbows to your ears as you lift—if your elbows flare, you’ll reduce stress to the triceps.
  • Keep your upper arms completely stationary throughout the move—any forward movement diminishes tension on the triceps.
  • If you desire, perform this exercise with one arm at a time. This may alleviate stress on the elbow and allow you to focus on each arm individually.

Nosebreaker

Target

This move targets the triceps.

Start

Lie faceup on a flat bench and plant your feet firmly on the floor. Grasp a barbell and straighten your arms so that the barbell is directly over your chest. Your arms should be perpendicular to your body.

Movement

Keeping your elbows in and pointed toward the ceiling, slowly lower the dumbbells until they reach a point just above the level of your forehead. Reverse the direction and press the dumbbells up until they reach the start position.

Brad’s Training Tips

  • Pin your elbows to your ears as you lift—if your elbows flare, you’ll reduce stress to the triceps.
  • You can perform this exercise with one arm at a time with a dumbbell. This allows you to focus on each arm individually.


Read more from The MAX Muscle Plan by Brad Schoenfeld.



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The M.A.X. Muscle Plan
Renowned strength and fitness expert and bestselling author Brad Schoenfeld provides Mitogen Activated Xtreme training, a six-month periodized program that manipulates exercise variables to generate clear and steady muscle growth.
$19.95
The M.A.X. Muscle Plan eBook
Renowned strength and fitness expert and bestselling author Brad Schoenfeld provides Mitogen Activated Xtreme training, a six-month periodized program that manipulates exercise variables to generate clear and steady muscle growth.
$19.95


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