Evan's Tris

ADD MASS TO YOUR TRI’S



Rookie of the year Evan Centopani talks triceps
November 15, 2009
FLEXONLINE.COM

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.

<TABLE style="COLOR: #000000" cellSpacing=0 cellPadding=5 width="50%"><TBODY><TR><TD style="BACKGROUND: #b10b1c; FONT-WEIGHT: bold" colSpan=4 align=middle>EVAN CENTOPANI’S TRICEPS ROUTINE


</TD></TR><TR style="BACKGROUND: #000000; COLOR: #ffffff; FONT-WEIGHT: bold"><TD style="BORDER-RIGHT: #ffffff 1px solid">EXERCISE </TD><TD style="BORDER-RIGHT: #ffffff 1px solid" align=middle>SETS </TD><TD align=middle>REPS </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Bar pushdowns </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>4 </TD><TD align=middle>8-12 </TD></TR><TR><TD colSpan=3>superset with </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Lying triceps extensions </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>4 </TD><TD align=middle>8-12 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">One-arm dumbbell extensions </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>4 </TD><TD align=middle>8-12 </TD></TR><TR><TD colSpan=3>superset with </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Dips </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>4 </TD><TD align=middle>8-12 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Rope pushdowns </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>4 </TD><TD align=middle>8-12 </TD></TR></TBODY></TABLE>

I still think it will be quite a while before I do any real weight for tris

Metal85 said:

I still think it will be quite a while before I do any real weight for tris

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Just progressively add the weight

yeah thats what I was doing now its chill out season so when 3 or 4 months go by I will start going heavier again

But, you are benching heavy dumbbells, right Metal? So, it's not like you are lacking tricep strength.

Ox 51 said:

But, you are benching heavy dumbbells, right Metal? So, it's not like you are lacking tricep strength.

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yeah its sooooooo different though ro, doing tri extensions, or even shoulder press with dumbells hurt just that right area where it was connected, its kinda weird that I got 115s for incline db's but other tri shit it actually feels odd and I dont want to push it, with light weight. I cant figure it out, but if it doesnt feel right I either dont do it or back the weight down

Metal85 said:

yeah its sooooooo different though ro, doing tri extensions, or even shoulder press with dumbells hurt just that right area where it was connected, its kinda weird that I got 115s for incline db's but other tri shit it actually feels odd and I dont want to push it, with light weight. I cant figure it out, but if it doesnt feel right I either dont do it or back the weight down

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Is it every tricep movement?