ADD MASS TO YOUR TRI’S

[darksidefitness]

DD MASS TO YOUR TRI’S

Evan Centopani talks triceps


The winner of the 2007 NPC Nationals, Connecticut’s Evan Centopani won his debut pro contest, the 2009 New York Pro, and was FLEX’s rookie of the year, receiving his award at the Olympia VIP gala. He tells us about his favorite triceps exercises and provides the routine he used when gaining most of his tri mass.

CENTOPANI’S TRI TIPS

• “Skull-crushers” (lying triceps extensions) are the exercise most responsible for my triceps mass. I do them on a flat bench with a straight bar, and I lower each strict rep to the crown of my head.

• I try to stay upright and get a maximum stretch on dips.

• I hold the peak contraction of each rep of rope pushdowns for a full three seconds.

• Biceps and triceps are trained together once per week.

EVAN CENTOPANI’S TRICEPS ROUTINE

EXERCISE SETS REPS
Bar pushdowns 4 8-12
superset with
Lying triceps extensions 4 8-12
One-arm dumbbell extensions 4 8-12
superset with
Dips 4 8-12
Rope pushdowns 4 8-12

[PAiN]

Gotta love the skull crushers! Thanks bro.

[ODB]

I love close grip Bench for Tri Mass.

(skullcrushers r great but sometime they tweak my golfers elbow).

[bhcolex50x]

good write up bro

[BEASTIN]

Good post bro, gotta love the skullcrushers and close grip!!

[Lurch]

I love close grip Bench for Tri Mass.

(skullcrushers r great but sometime they tweak my golfers elbow).

Same here. I've been doing my skull crushers on an incline lately and for whatever reason that seems to help big time.

[mizzou24]

Centaponi is a beast!

[wallycn]

Just started doing skull crushers again.

[swinging_away]

Huge Tris... Optical illusion #4 on the list of 'looking' big.


Right up there with shaving pubes.

[musclebrain]

i go through my spurts with skull crushers. i do them for too many weeks and my elbows wanna leave my body and slap me in the mouth

[omni]

Nice one.

[deathdodger]

I do skull crushers twice a week.

[willie2]

I've always used skullcrushers in my tri routine...one of the best mass builders there is...

[IRONNMANN]

Skull crushers are my fav for building tri

[darksidefitness]

Anybody try over head tri extension. I do love this one. 3 sets w/ 100lbs db to exhaustion.

[berniec]

guess i gotta get back into doing skullcrushers again, seems to be everyones favorite

[almonster]

skull krushers the only way to go

[cellmasss]

Can't beat weighted dips!!

[almonster]

killer routine

[muzlehead]

I haven't done skull crushers in a long time. I have been doing behind the head DB presses.

[BEASTIN]

Anybody try over head tri extension. I do love this one. 3 sets w/ 100lbs db to exhaustion.i get a better pump with these hands down and elbows feel great after!!

[darksidefitness]

^^^^yes sir!^^^^^no question about it!

[metromuscle]

Also gotta LOVE the pump one gets in a bicep/tricep routine!

[maul]

DECLINE skull crushers! I feel like keeping the bar behind my head (instead of straight to the crown of my head) keeps my elbows feelin' great.

[Baited]

I love weighted dips and skull crushers, once I added them in my Tris really started improving.

[AryanSteel]

Havent done the weighted dips yet, this god damn gym has nothin in it, skullcrushers are great, time to get out of this gym for fall cycle and bulk-up A-Steel

[BIGBOSS]

Good post bro!!! I gotta add some SKULL CRUSHERS in ASAP!!!

[ftwpin]

Skull crushers used to always kill my one elbow. Guess its time I man up and try them again.

[darksidefitness]

^^^get some elbow sleeves. They are cheap and do the trick^^^ or man up :o

[Patriot1405]

^^^ lol... Compression sleeves do work great!

[xmuscle]

Gonna try that workout this wk

[Emman]

Iam going to throw skull crushers in my routine lets see what happens

[tidepride25]

I'm going to try that routine tomorrow! It's bicep/tricep day for me anyway.

[bugse2342]

All of it sounds good.

[BigH]

NICE

[BigH]

NICE INFO

[darksidefitness]

Glad that everybody is finding this info usefull in their daily routines!!!

[fireant]

going to try decline skullcrushers

[alterntego]

NARROW BENCH WITH HANDS IN THE PROPER POSITION AND HEAVY KICK BACKS . LOVE THAT COMBO

[alterntego]

overhead extensions w a bent bar to stretch them . I like these after the first 2

[darksidefitness]

I hit over head extension with 100lbs db. Love that one; 3 set to exhaustion.

[BjornBear]

Need this