The idea to start the Triceps Project originated from me recognizing a lacking body part for me. My Bench Press numbers were struggling, and I also noticed that many in my 4 a.m. crew—yes, we lift at 4 a.m.—were lacking lock-out strength. So, I decided to challenge myself to do a new triceps exercise each day for 5-6 days per week.
I've never benched anything over 375 pounds and believe that the Triceps Project can push me to some new personal records. I've already felt a massive difference in my form and technique in the short time that I've been doing this, and I look forward to sharing this with you. Think about it this way...
You are doing a variation of an exercise each day, challenging yourself to explore new variations to get different stimulus. As I've been practicing my bench form I'm discovering a new gear in my triceps that is allowing me to bench more weight. This protocol will help those people who have trouble locking out a weight while benching. They may be awesome off their chest but terrible in the lockout.
The Triceps Project prescribes 5 sets of 15 reps of whatever the day's variation. It doesn't have to be crazy weight either. We are aiming to keep your triceps engaged and firing correctly so when it comes time to bench you will be solid in your lockouts. By executing different triceps exercises from different angles, we are shocking the triceps and making the muscles stronger, resulting in greater strength and stability in your bench and other lifts.
Here's every video from the triceps project. And for complete training programs, check out my site at CoryGFitness.com.
Decline Cable V Bar Presses
One-Arm Cable Pushdowns With a Twist
Row Your Boat Tricep Presses
Bench Dips With a Narrow Hand Position - Arnold Style
Elbow-Out Dumbbell Press
3/4 Rep Close-Grip Bench Press
Tricep Kickbacks With a Twist
Overhead Cable Presses
Close-Grip Pin Presses
Iso Band Holds
Dumbbell Rollbacks With a Twist
Weighted Bench Dips
Pullover and Press
Low Cable V Bar Overhead Press
Banded Close-Grip 3/4 Bench Press With Feet Up
Walking Sled Tricep Extensions
Single-Arm Deep Tricep Extensions
Rope Rep Progression Holds
Elbows Out Band Extensions
Close-Grip RS Press
Decline Dumbbell Rollbacks
Straight Bar French Press
Single-Arm Reverse Pushdowns
Barbell Skullcrushers to the Bench
Tricep Rope Iso Holds
Behind-the-Head Band Extensions
Single-Arm Rope Pushdowns
Reverse Grip Pushdowns
100-Reps Straight Bar and Band Pushdowns
Overhead Rope Extensions With a Twist
Skullcrushers to the Chin
- The Simple Way Everyone Screws Up Tricep Pushdowns
- 3 Tricep Exercises That Don't Stress Your Shoulders
- Try These Triceps Exercises for Huge Arms