The three drop triceps finish dumbbell workout for arm day

If you’re looking for bigger, stronger arms, now you know that you shouldn’t neglect training your triceps. But that doesn’t always mean that you have time to do a plethora of tricep-focused exercises in your workout routine. Even if you want those triceps to be bigger and stronger, there are too many other grounds to cover (think: sit ups, leg workouts, explosive moves, back workouts).

But if you can exercise on push-up days, you can still create a serious push-up (and mind-muscle connection) for your triceps. And all you need is a set of dumbbells to do it, thanks to this triceps finisher from Men’s health Fitness Director Ebenezer Samuel, CSCS The Simple Dropset pushes your triceps to the limit, bringing you to total tricep fatigue over three sets.

“It’s a three-step dropset,” says Samuel, “and the first two steps are designed to wipe you out. Then it’s all about mental toughness.”

The best part: it’s versatile. The finisher leans on the Skullcrusher triceps, a simple gesture that requires minimal equipment. Just a pair of dumbbells is all you need, and you won’t even need a bench. “We’re going to use the word to help us,” Samuel said, “especially once we’re pretty much out of energy.”

  • Lie on your back, feet close to buttocks, core tight, dumbbells held directly over your shoulders. Dig your shoulder blades into the ground and don’t let your elbows splay out.
  • Slightly move your elbows back. It’s the beginning.
  • Bending only at your elbow, lower the dumbbells until they almost touch your shoulders. press again. This is 1 rep. Do as many reps like this as you can.
  • When you can’t do good Skullcrusher reps anymore, bend your elbows and let the dumbbells touch the floor. Rest them there for a second or two. Then press upwards while straightening your elbows. Do as many reps like this as you can.
  • When you can’t do any of those skull crushers, do tight presses until you can’t do any more reps. It is 1 set. Do 3 sets.

    The Triceps Finisher Triple-Dropset can fit into your workout in a number of ways, as long as you always do it as one of your last exercises. Use it as the last exercise on a push day, upper body day, or full body day. You can also use it as the main exercise in a high repetition arm workout, allowing it to anchor your routine and create instant feedback.

    Either way, try to work with a lighter weight; it is not a paver that you are going to load and be heavy with. Your triceps will thank you for it, however.

    For more of Samuel’s tips and routines, check out our full list of Eb and Swole workouts. If you want to try an even more dedicated routine, consider Eb’s All weapons program.

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