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.

Banded Skullcrushers

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Decline Cable V Bar Presses

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3/3 Kickbacks

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One-Arm Cable Pushdowns With a Twist

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Row Your Boat Tricep Presses

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Straight-Arm Pushdowns

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Bench Dips With a Narrow Hand Position – Arnold Style

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Bodyweight Skullcrushers

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Elbow-Out Dumbbell Press

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3/4 Rep Close-Grip Bench Press

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Tricep Kickbacks With a Twist

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Overhead Cable Presses

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Close-Grip Pin Presses

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Iso Band Holds

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Dumbbell Rollbacks With a Twist

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Weighted Bench Dips

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Pullover and Press

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Low Cable V Bar Overhead Press

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Banded Close-Grip 3/4 Bench Press With Feet Up

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Walking Sled Tricep Extensions

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Single-Arm Deep Tricep Extensions

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Rope Rep Progression Holds

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Elbows Out Band Extensions

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Close-Grip RS Press

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Decline Dumbbell Rollbacks

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Straight Bar French Press

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Single-Arm Reverse Pushdowns

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Barbell Skullcrushers to the Bench

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Tricep Rope Iso Holds

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Behind-the-Head Band Extensions

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Single-Arm Rope Pushdowns

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Reverse Grip Pushdowns

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100-Reps Straight Bar and Band Pushdowns

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Overhead Rope Extensions With a Twist

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Skullcrushers to the Chin

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READ MORE:

• The Simple Way Everyone Screws Up Tricep Pushdowns
• 3 Tricep Exercises That Don’t Stress Your Shoulders
• Try These Triceps Exercises for Huge Arms