The Chairman's Fitness Challenge Blog

My venture into circuit training a few months ago demonstrated, beyond a shadow of a doubt, that my triceps were very weak.  I couldn't even get into position for a bench dip without collapsing to the ground, and even the overhead tri extension was painful with a light dumbbell or plate.  One of my objectives is to do something about that.

I have been doing assisted dips with hands close and elbows in tight - this seems to be a pretty good way to hit the tri's as well as the chest.  It's tough to keep the elbows from flying out though- and that brings in the chest.  I've dropped the dip and added a couple of isolation moves as part of the Plan  - cross-shoulder tri extension, and the dumbell triceps extension on the bench, are both included in the routine.  I'll see how the strength goes - if it doesn't increase, I may need to add a bit more focus instead of just doing triceps as part of arm/shoulders once a week.