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Home / Fitness and Health / This triple drop set builds serious triceps strength with only body weight

This triple drop set builds serious triceps strength with only body weight

Yes, you can exercise your arms at home! No, that doesn’t mean the biceps are curling. If you don’t have access to weights, instead focus on the muscles along your arms and triceps. You can blast these with body weight, which often leads to overload in a unique way.

One such method comes from Men health Fitness Director Ebenezer Samuel, CSCS, has a triple drop set series that will push your triceps to the limit. “This series starts with a challenging triceps movement and then gradually develops into slightly easier movements,” says Samuel. “But by the time you achieve these movements, your tris is already building up fatigue, so the overall result is serious triceps fatigue and a mechanism for extra strength and size.”


The Bodyweight Triceps Triple Dropset is based on two types of movements. The first is an elevated skull crusher that focuses on keeping your arms moving only at the elbow joint. This “extension” of the elbow hits your triceps early. After doing two variations of this move, switch to an elevated, close-grip push-up.

“This seems easy,” says Samuel, “and it’s a scaled-down version of a standard close-grip push-up. But when you get to that point you’ll get your triceps ready. The ease of movement allows you to.” Focus on the mind-muscle connection and a strong contraction, and flush your tris with blood. ”

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It’s a combination that triggers a lot of triceps growth and all you need is your body weight to do it. Then find a raised surface, from a bench to a step to an ottoman, chair or coffee table, and you’re done.

  • Start with your hands on the bench, shoulder width apart, in a push-up position. Pull your core tight.
  • To keep your shoulders still and mainly to move around your elbows, lower your torso toward the bench. Break. Press back. Make 8 of these stopped skull breakers.
  • Follow with 8 standard skull breakers without a break.
  • Move your feet forward slightly. You are now ready for tight grip pushups. Do 8 rested reps.
  • Do 8 standard close-grip pushups.
  • Do 3 sets.

    Use this series anywhere in your workout. If you’re at a gym this can easily be a brutal push day or triceps workout finisher. Or it can also be a starting move to an arm or triceps workout in body weight. Or if you need a fast triceps pump anytime, anywhere, this is what you should consider. “There are several ways to use this,” says Samuel. “But they are proof that you can grow your arms anywhere.”

    For more tips and routines from Samuel, check out our full list of Eb and Swole workouts. If you want to try an even more specialized routine, consider Eb’s New muscle rules Program.

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