Train Zane's Way for Bigger Triceps

Frank Zane: Best Built Man

Follow the pump. I remind myself to do this whenever I train my triceps. It’s also my reasoning for working tri’s right after chest—to take full advantage of the ample blood flow already in that area.

The triceps make up two-thirds of your arm mass, which is why they deserve more time and focus than their counterpart, the biceps.

SEE ALSO: Frank Zane’s Chest Training Tips

Three of my favorite exercises for tri’s include the close-grip bench press, pushdown, and overhead dumbbell extension. Close-grip bench is the only bench pressing I do anymore. It also happens to be the first exercise in my routine, and I usually go heavy and employ slow negatives—a great way to add size to the triceps.

HEADS UP: The triceps are composed of three heads: long (upper inside), medial (lower inside), and lateral (outside).

Once you home in on a good routine, perform it twice a week with targeted focus on achieving a good pump. That’s what will build a classic horseshoe look.

Frank Zane

Train Like Zane

1. CLOSE-GRIP BENCH PRESS: I recommend three sets of 12, 10, and eight reps. For an extra challenge, superset these with pushdowns or overhead extensions, both of which will isolate the triceps.

2. TRICEPS PUSHDOWN: I complete sets of 12, 10, and eight reps, increasing the weight for each set. I do an arms-back stretch to tense the tri’s after my first set, and I make sure to hold each contraction for one second.

3. MACHINE DIP: I fix a band around the weight stack for added tension. The rep range is between 12 and 15, and I use lighter weight so I can focus on achieving a quality lockout.

4. ONE-ARM DB OVERHEAD TRICEPS EXTENSION: The one-arm version allows for a better stretch. I execute three sets of 12, 10, and eight reps, upping the weight for each set.

Source: Muscle and Fitness

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    65. All that you say is so true! How nice that they are so close and the other poster is right…soon there will be grandchildren there and THAT is a GREAT joy! I have six and they are wonderful!Blessings, Lorraine

    66. Ooh yes, I'm fond of orange, dunno why it doesn't make more of an appearance. And you look slimmer than ever in this outfit!You're right, that is Em in the pretty party dress – and I'm sure Desiree must have a frou-frou circus/theatre girl outfit she could lend you. Fab illustrations.xx

    67. NO, unfortunately it is not correct to say that the “answer (to the Eurozone debt crisis)…is a commitment …to bugdet dicipline and strucutural reform” alone.  These are necessary but not sufficient condtions for saving not only the Single Currency, but more importantly, the Single Market. More critically, we need a committment to external adjustments, and to reducing intra-Eurozone CAB imbalances, by all trading partners,by the net exporters as well as the net importers.

    68. – I can use the Speed Freak with the 5Dm2 Grip attached, but it is snug, but still easy for me to get it out with the top fully open. Of course, it’s designed for use w/o the grip so if you need absolute clearance, I recommend the Speed Racer.


    70. I don't get it. Islam is the enemy, but the ME can be "lost"? And how is the Obamination weak when he and Clinton calls for restraint from the Mubarak regime? That goes way passed weak into a passive support for the rioters.There is nothing to lose in the ME and nothing to gain either.


    72. To kalon kagaton, pendant que vous y étes, ne lésinez pas sur le raisiné…et buvez, si m’en croyez, le nectar des vygnes du Seigneur..voyci boysson fort coquette , quy vous rabyboche avecque la vye.

    73. Well 24 seven, there are supervisors all over the place that are paid many dollars to run the State of New Jersey.There are always mangaers in charge. I am sure the people that were away could always be reached by way of email or cell phone. Also texting etc.In 2010 communication is done by these means. I like the old school way but the world is changeing.

    74. O santo cielo che gente.Daw il pesce sta bene, stranamente (hai indovinato la mia abilità nell’allevare pesci XD)Ci sarai al Lucca Comics? Non mi ricordo mica se avevi detto di sì o di no.. sto continuando a publicizzare A come Ignoranza e a chi già lo conosce dico di averti conosciuto e me ne vanto. u_uGiulia (d’ora in poi mi firmerò =Uriel=, che è il nick che uso di solito)

    75. Todos los posts de tu blog son copiados de otros y en la mayoría de los casos ni siquiera citas fuentes (Como en el caso de las frases de los universitarios.Supongo que en la blogosfera tiene que haber de todo, pero es triste que aparezcan blogs como el tuyo, que se nutre del trabajo de los demás.

    76. Hur blir det med hårddiskar som är avsedda för intern montering? Vad händer om man köper en lös hårddisk i plastpåse och monterar i usb-låda. Blir det avgift då och i så fall på vilken enhet?För övrigt, när nu upphovsrättsfacisterna drar in dessa avgifter för kopieringen, då är väl kopieringen betald en gång för alla? Då kan vi väl ladda ner och kopiera hej vilt, vi har ju betalat för det?!?!

    77. Camha / Cảm ơn bạn đã share !Chào bạn, muốn thay đổi định danh mặc định là nước ngoài thành định danh Việt Nam thì thay ở đâu bạn nhỉ ? Và thay thế đon vị tiền tệ VN nữa !

    78. Mauricius, mi hai frainteso, io non parlavo della massa. Io noto che c’è proprio una diminuzione se non una scomparsa delle eccellenze e una generale depressione dei livelli medio-alti rispetto a una ventina d’anni fa, quando ero giovincello io. Anzi, forse complessivamente la massa rispetto agli anni ’80 è addirittura migliorata: all’epoca c’erano delle bestie che adesso non si vedono più.

    79. वापरात नसले की नांव विसरले जातेच. म्हणून ते मराठी नावं वापरात ठेवायला हवी. बॉंबे चं मुंबई कसं रुळलं? तसंच हे पण नाव रूळेल वापरात ठेवले तर.

    80. That is so sweet! Count me in too! Can't wait to hear more about your pregnancy!I have a 4 month old and it's so fun (when it isn't exhausting, that is 😉 )maria[dot]nap[dot]plug[at]gmail[dot]com

    81. I have a WW-II bringback of my father's: An old Schutzen single-shot .22 target rifle which dates from the late 1800s or early 1900s.My son lives in Germany. He can't have that rifle, there, unless it's welded. Here, it's worth somewhere in the neighborhood of $1,500. Welded? What, fifty bucks?Government does not exist for the benefit of the governed. Or, more accurately, "ruled".Art

    82. Thanks Anne for letting me share with you. The coasters are fun. Just make sure to use staz-on ink or they will smear. Also I heat set them to quicken the dry time because they don’t dry instantly.Jazzy sends his thanks.Wendy

    83. The “Social Web” – the weave of “Social Media” Internet sites – is the dominant environment favored by many young consumers,the place where they connect with one another.Contemporary marketing requires having a robust presence on the social Web, but its array of media choices can be confounding.The sites’ obscure names – Ning, Ping, Pluck, Plurk, Bebo, Orkut, Plaxo, Minggl – reveal little, and they seem distinctly unwelcoming to overt marketing and advertising.

    84. The music for that video was pretty horrible. Reminded me of the educational videos we would watch in Jr high. I think the problem with this technology is clear… it’s bringing us that much closer to the reality of shape shifting assassin robots. T-1000? Other than a computer generated video what kind of progress has this guy made? Hand sized robots that interact with one another? I’m not judging, just curious.

    85. Kiitos Elisa, se on sitten tosiaan se sama artikkeli lähtenyt kierrokselle!Huomasin muuten unohtaneeni vielä yhden kirjan heinäkuun yhteenvedostani, joten ehkei heinäkuu ollutkaan niin vähäsivuinen, mutta itse olen aika vähämuistinen…

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    87. I had a thought this morning. If you kept records of costs (even approximate ones) that would be really useful. The trailer idea makes lots of sense. I have also seen many people start with an outbuilding and then work on the main structure.

    88. Please GIVE US A CHOICE!!!!!!!!! I prefer the old channel. Its easier to navigate around, find what you want, be able to actually see what you have as your background and lots of other stuff!!!!!copy and paste this ifyou want the old channel back:E FP A ———-YOUTUBE!!!!!!!!!!I – IC L

    89. And with your help, Venus queen, it just may. Thank you for the wonderful thought on this Nov. 17th cycle of the renaissance of the Theosophical Movement begun here in New York. Happy birthday!

    90. Skulle vilja se Gabriel Landeskog nÃ¥got Ã¥r i elitserien, vore spännande att se vad han kunde uträtta där. NHL hinner han med senare. Nu lär det väl dock inte bli sÃ¥ att Landeskog spelar i elitserien, tyvärr, Ã¥tmintone inte dom kommande 15 Ã¥ren…

    91. sya, stuju. . . Kalau snsd d.n0batkan ratu k.pop . . Karena mrka itu udah sngat trknal d.negara mna pun. . .dan suara masing2 personel snsd itu mmpunyai cri khas msing2. Dan ngedancenya jg kren bgt. . Pkoknya sy stju snsd d.n0batkn sbgai rtu k.popÂ

    92. I do love this particular name of God – Jehovah Shammah… He is there, omnipresent God, never too early or too late…always on time.You are in the best place to know this name in a very personal way, dear Elaine.You do keep on encouraging us even in your difficult moments, just by being real, and never letting go of God.Thank you!Keeping you close,Lidk

    93. eu costumo “lavar” a PTS. tipo: hidrato por 30 min em agua morna e depois vou lavando ate parar de sair aquela espuminha… eu aprendi q essa espuma deixa a “carne” amarga e dessa forma todo mundo confunde meu quibe de soja com quibe de carne de verdade… essa e minha dica,lavem sua pts depois de hidrata-la. beijos

    94. I think there’s a difference between academically knowing something and emotionally knowing something, and sometimes we need to be reminded. Yes, I know academically that football stars and coaches are not gods, but sometimes perspective gets skewed without us even realizing it.

    95. Bonsoir Joelle,Pour ma part je n’ai jamais joué sur une 12 cordes (sauf en magasin, lol).Ce que j’ai pu lire à ce propos c’est qu’il faut appuyer sur les cordes doubles ensembles.Comme te le conseille Afrodurf.Bon courage et fais nous part de tes progrès.

    96. Any site owner will surely love these cute Twitter badges, especially when used together with an awesome bunch of ! These icons are all so beautiful! Right now I’m looking for icons which will perfectly match any of these that I’ll be using for my sites. Thanks for the wonderful post!

    97. ik ken dat programma. Vind het erg raar, voegt naar mijn idee niets toe boven een GarageBand of Audacity. Of heb ik iets gemist?Ik heb trouwens nog een Nakamichi Cassette Deck 2 thuis staan. Geweldig ding!

    98. What a coincidence Christopher, I’ve just published an article about my favorite top 5 gadgets in 2011 on my blog Well, my favorite is the Macbook Air, it is one of the best computers I’ve ever used. It’s very fast and light.Please check out my article:

    99. ,They’re HERE!!!!It would seem Canadian Traders (who are just trying to beat the WELFARE system !!!!) are now stepping up against the TERMINATOR(and no, I don’t mean Arnie… he’s fly-weight compared to CIBC)And to think I was worried about RBC…Hell, they play the AMERICAN MARKETSwith the BIG processors!!!

    100. I was very happy to search out this net-site.I wished to thanks in your time for this excellent learn!! I positively having fun with each little little bit of it and I’ve you bookmarked to take a look at new stuff you weblog post.

    101. These are the lines that are left engraved on my heart: "The lights have gone out in America now. They may come back. They may not. It's up to us. No one is going to come help us do it. Other countries have America. We have ourselves." Powerful!

    102. “And people think that Venezuela is a rich country ” It’s rich in that it has that money growing on trees. Clearly not everyone uses your definition of “rich”; doesn’t make them wrong.–

    103. And Kacey, that is what worked for YOU. I didn’t schedule and that worked for ME. That’s the whole point of this post. Elisabeth shared her experience and did not say it was the right way for everybody, unlike you who thinks anyone not parenting they way you do is insane/selfish/lazy/gross.

    104. Bonjour Michèle,j’ai écouté avec grand plaisir l’interview de Geneviève et Pierre.Une chose m’a frappée : vos commentaires … « oui, c’est ça, exactement, voilà » … cela m’a mis un peu mal à l’aise car j’entendais comme une validation continuelle. Mais ça n’a enlevé en rien l’intérêt de l’interview , merci de l’avoir réalisé ! Amicalement, Marie .

    105. Do you gave any ideas for cooking beef or lamb shawarma without a spit? Our family loves lamb. Your chicken shawarma sounds great think I will make tonight. Thanks, Linda

    106. and a consultant or two later, I am on my third trial of medication trying to get this thing called NDPH under some semblance of control and I am getting somewhere. I had it reduced to dull aches for a

    107. ohwowohwowJuly 19, 2012Just to understand.….Trayvon walks towards Zimmerman, puts his hands in his waistband to “intimidate” Zimmerman and then fearlessly skipped away? Sounds reasonable?

    108. Welcome to macland! I was once a PC user…but now I just love my mac…and iPhone…and iPad. With the new iOS5 everything syncs up so nicely and smoothly. The more you interact with yours…the more you'll love it!

    109. According to WHO (world health orginasiation) and newborn or neonate is a child who is 28 days or younger. So a newborn is a newborn for the 1st 4 weeks.An infant is between 1 month to between 1-3 years depending on the source. I personally consider an infant an infant until they start toddling, then they become a toddler (walking). +3Was this answer helpful?

    110. I think the culture of a ghetto/pimp/ho frat party bears some study. We may have to “bame ourselves” for that mess, b/c we kick out and glorify these images in entertainment/music, so why should we then be shocked when white kids who’ve grown up with zero critical thinking skills mimmick and mock us? As for the noose and sheet, yep, that shows a much more f’d up pathology.

    111. No está mal, pero prefiero algo salado, como patatas fritaslas patatas de Eloy Acero, poseen una especial cualidad de la que carecen cualesquiera otras patatas de bolsa.

    112. All those linguists are saying is that there are I.E elements in Hurrian, not that Hurrian is I.E. There are Semitic elements in I.E and I.E elements in Semitic languages. Language borrowings is not unusual.No offense to linguistics but Linguistics is all smoke and mirrors.

    113. SÃ¥ fine puter da!! Sitter her for tiden og syr lappe-puter jeg ogsÃ¥. Lett Ã¥ fÃ¥ litt dilla nÃ¥r man først setter igang med sÃ¥nt;)Veeeldig misunnelig pÃ¥ den søte hekleputen….tror jeg mÃ¥ lære meg ordentlig hekling..!SÃ¥ mÃ¥ jo jeg ogsÃ¥ si, som alle de andre, at Ã¥ bruke norgesglass til nÃ¥lepute var supersmart!! SÃ¥ det er nok stor fare for at den ideen blir kopiert her i huset:)Ha en strÃ¥lende helg!!:)

    114. This post is shared at: Allergy free Wednesday, Sustainable Ways, Mommy Club, Health 2Day, Whole Food Wednesday, Real Food Wednesday, Pennywise Platter, Simple Lives Thursday

    115. I've read both of the books in this series and love them. I'm anxiously awaiting Lexi's next one "A Dom is Forever" which is supposed to be out this fall.rmwyer at shaw dot ca

    116. I swear I commented on this DAYS ago – I think Blogger is conspiring to keep us apart! You look GORGEOUS of course – I love this beautiful maxi – and the hat is killer… you could wear any colour and it would never look drab on you, amor. Love that necklace too – Krista is so clever. Love you more than PINK! Sarah xxx

    117. As anyone been able to get this to work with a "Full Google Apps Account" or "Google Apps +" account? We enabled the full features as an early adopter, and even thought we turned on Two-Factor availability, users do not see the option in their account settings to self-enroll / opt-in.

    118. “The Israelis probably have better human intelligence in the United States than the CIA does! :0″Considering that the CIA isn’t even responsible for domestic intelligence, I’m sure many foreign intelligence services have more human intel about what’s going on in the United States.

    119. Rahul,Mud wrеѕtlÑ–ng wÑ–th ріgÑ• – Dоn’t dо Ñ–t, bесаuѕе уоu nеvеr wÑ–n, аnd еvеntuаllу уоu rеаlÑ–zе thе ріg еnјоуѕ Ñ–t.

    120. Hola Rebecca.Recientemente te vi impartir una conferencia en la ciudad de Mexico, que gusto que ahora exista un mayor apoyo para la comunidad de webmasters en español.Muchas felicidades por este nuevo espacio en español y por aqui estaremos leyendo frecuentemente el buen contenido que publiquen. Saludos!

    121. Linda – Thanks! I really enjoy those parodies, but I recognize that I baffle many readers when I reach that far back. I will no doubt create more in the future.See you tomorrow!

    122. exorcismos han existido toda la historia de la Humanidadlos que creemos de la existencia del mal, de los demonios, demuestra la existencia de fuerzas oscuraspero el bien y Dios lo pueden todo

    123. MR "nÄ›koho z Moravy" — pokud narážíte na můj první koment, musí Vám být jasné, že jsem spojení "nevnímá nÄ›kdo z Moravy ty nespisovné koncovky jinak?" nemyslel nijak nadÅ™azenecky, ale jako otázku do pléna, empaticky mínÄ›nou (ve smyslu: neni blbý psát obecnou čeÅ¡tinou, když to dost čtenářů ruší).Je "správnÄ›" nesmrtelný chroust, anebo nesmrtelnej chroust? A nebyla by to debata o nesmrtelnosti chrousta ;)?

    124. I love backpacks too and I've looked my entire life for one that shows a little more chic… for now it's just North Face ones for when I go hiking!I'm sure your nails look great.and I always love the look of blue plaid.

    125. Pierce toured wright: wright’s revenue signed regardless coincide to any further expenses, and program acoustically tried thin after it was alone maritime 23 operations later by another growth, felix hoffmann, fat burner.

    126. Great job on the video post. I’ve never done one before and wouldn’t know what to do, but I think it would be a great learning experience. It’s always exciting when one of your posts gets a lot of attention, but you deserve it. You put a lot of work into it. I was a little late to getting to that post since I’m way behind on things. But it was easy to tell that you got a good response.

    127. Wieder ein interessantes Tool, auch wenn die Webseite irgendwie kaputt ist, zumindestens bei mir. Das Layout im Eimer, und der Link da zum Download führt ins Nichts Ganz abgesehen davon gefällt mir das HDR Foto diesmal gut, beim nächsten Mal aber bitte das vordere Plüschtier komplett aufs Bild

    128. 5:54 PMAddition:The same with the person sitting in a cinema. To watch the film is "awareness" (probably even before the hero of the film finds out he is in danger, you've already seen it, and would love to warn him!) . To watch yourself watching the film – and thus always knowing you sit in a cinema chair – is "awareness of being aware" (of course it is hard to enjoy a film this way).

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  56. Hallo, Bitte Sie mir zu sagen was ich machen muss falls ich Auswandere?! Meine Tochter wird mit anfang September die Schule im Ausland besuchen,wie melde ich Sie ab vom Kindergeld?Muss ich zum Finanzamt gehen oder geht dies auch schriftlich? Danke

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  73. If you read any of the critiques of Amy Chua, you'll notice that an awfully large number of them come from Jewish women. I guess they feel threatened that Asians are taking their children's place in the universities and stealing their men (Amy married a handsome Jewish professor) away from them. Asians, and probably Indians, are displacing Jews and there seems to be recognition of that.

  74. Az nem szoba, hanem a kerti bódénk. A cseresznye meg azért volt érdekes, mert rosszul írták le angolul, hogy cseresznye. Egyébként meg azt hiszem 1 kg volt 5 font.Még nem vettem semmi könyvet, mert a boltban drága, időm meg nincs nézelődni online. Majd egyszer.Eddig minden dolgot amit vettem a lakásba, levontuk a díjból, miután a főbérlő látta a számlát illetve megbeszéltük. Ez alap dolog, bár mindenhol más és más

  75. Hi Bret.I didn’t know where to put this question so I’ll put it here. Your EMG articles are my favourite. Have you ever considered doing EMG work on the olympic lifts? Maybe if your technique is not good you could test some competitive lifters? I would be fascinated to see what muscles would bear the most load.All the best.John