In the Old Man, Young Muscle workout, I followed Doug’s lead and used the dumbbell decline extension as the ideal triceps exercise…
I got good results, but after seeing the research on the importance of training a muscle with stretch loading, I decided to go the other way with extensions…
An incline extension angles the arms more up instead of angled down. Using an incline bench better elongates the triceps at the turnaround—when dumbbells are back by your head. Here’s the cable version…
You can also do it with dumbbells. Anywhere from a 30-to-45-degree bench angle will work. A more vertical bench will give your tri’s full stretch, which is less ideal, but it can be a good add-on, as can a more downward full-contraction angle, as shown in the OMYM workout…
Once you make the switch to incline triceps extensions as the ideal move, you should notice new triceps mass, especially in the beefy long head.
Give it a try to beef up your arm size.
Your Efficient Mass-Building Handbook: For complete mass workouts that include Speed Sets, the ideal exercise for each muscle, and the best stretch and contracted add-on moves, get your copy of Old Man, Young Muscle.
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