Lee Priest, a bodybuilding icon known for his incredible arm size, recently shared valuable insights on building triceps using cable exercises.
Despite retiring from competitive bodybuilding, Priest continues to maintain an impressive physique and shares his expertise through various platforms.
Lee Priest has numerous appearances in the Mr. Olympa where he managed to get top 6 a few times.
Lee Priest also won Ronnie Coleman 5 different times in bodybuilding competitions back in 1997.
Effective Triceps Training Techniques
Importance of Range of Motion
In his instructional video, Priest emphasizes the significance of the range of motion in triceps exercises. He advises against overextending during triceps cable pushdowns, as it does not contribute to further triceps engagement. Instead, he suggests starting from a position where your arm is almost fully extended upwards, then pushing down to where the arm is fully extended downwards. This range ensures maximum triceps muscle engagement without unnecessary movements.
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Setting Up the Cable Machine Correctly
Priest highlights a common mistake in setting up the cable machine. Many gym-goers start with the cable set too high, leading to unnecessary effort in pulling it down to start the exercise. Priest’s tip is to adjust the cable to a height that aligns with your starting position, allowing for a more efficient and focused workout.
Triceps Exercise Variations
Using Different Bars
Priest discusses the benefits of using various bars for triceps exercises. He prefers a bar with an ergonomic design for heavier weights, as it reduces wrist strain. However, he stresses that the key is to maintain focus on the triceps, regardless of the bar used.
Reverse Grip and Traditional Pushdowns
Including both reverse grip and traditional pushdowns in your routine can effectively target different parts of the triceps. Priest demonstrates these variations, emphasizing the importance of controlled movements and maintaining tension on the triceps throughout the exercise.
Incorporating the Rope Attachment
For a more comprehensive triceps workout, Priest suggests using the rope attachment. He recommends a lighter weight for rope pushdowns, focusing on flaring the rope outwards at the bottom of the movement. This technique helps target the triceps more intensely. When fatigue sets in, he advises continuing with simpler movements to maintain the workout’s intensity.
Advanced Triceps Techniques
Single-Arm Exercises
Priest shows how to perform single-arm triceps exercises using different handles and positions. These exercises are great for isolating each tricep, ensuring balanced development.
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Overhead Triceps Extensions
He also covers overhead triceps extensions, both standing and seated, which can be performed with a rope or bar attachment. These exercises are crucial for targeting the long head of the triceps, contributing to overall arm size and strength.
Conclusion
Lee Priest’s guide to triceps training offers a comprehensive approach to building massive triceps. By focusing on proper technique, range of motion, and incorporating a variety of exercises, anyone can develop strong, well-defined triceps. Priest’s tips are a testament to his years of experience and success in bodybuilding, providing valuable insights for both beginners and seasoned gym-goers.
