Steve Cook Chest and Triceps Workout | Big Man on Campus

Today's chest and triceps workout will introduce you to hard work and heavy weight. You'll get to know big dumbbells and short rest periods.
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After this training session, your chest and triceps will be so pumped you'll have trouble removing your shirt.
College is a place of learning and growth. The best students strive for academic, aesthetic and athletic development. The best students are hungry: They want to get smarter, stronger, brighter, bolder and bigger. Of course, even the best students need a solid place to start. Steve Cook's Big Man on Campus 12-Week College Trainer is that place.
Big Man on Campus is a unique 12-week fitness course. The weight room will be your classroom; Steve Cook will be your professor. He'll teach you the muscle-building basics—how to train, eat, supplement and grow. He'll help you schedule your workouts, juggle competing priorities and transform your physique. Become your best self; become the Big Man on Campus.
| Incline Press |
After the fourth set, immediately strip some weight and move into a dropset to take this exercise beyond momentary muscle failure. Do 21 reps, switching your hand positions after every seven reps.
Do seven reps with a close grip, seven with a medium grip and seven with a wide grip. Changing your hand position will isolate different areas of the chest.
In order to save my shoulders, I don't bring the bar all the way to my chest on the way down. The downward movement should stop about four inches above your chest, and then you'll press all the way up.
| Incline Fly |
I do two incline exercises because I have a weak upper chest. It's my weakness, so I use the priority principle to attack my weak spots first. Back-to-back incline exercises might feel weird at first, but in a couple weeks, you'll be thanking me.
As you do the movement, don't touch the dumbbells together at the top. You want to keep constant tension on the chest—all the way down and all the way up. When you do your final drop set, do it without rest. You want to force that blood into your chest.
| Dumbbell Press |
The dumbbell press builds mass and adds thickness to the middle chest. It's a compound exercise, so you'll be resting 60-90 seconds. Because we're doing a lot of chest work today, you might have to use lighter weight than you're used to pressing. Don't let that bother you.
Don't let your form suffer when you add weight. Keep your chest expanded and your elbows tight. You don't want your anterior delts or triceps to start taking over the move.
| Chest dip and Push-Up |
Jump on the parallel bars or dip machine. Lean forward so that your chest is over your knees. This is your starting position. As you come down, your chest should be stressed and there shouldn't be any stress on your triceps. Raise up by squeezing your chest. It should feel almost like a fly movement.
Watch the video: My push-ups may look strange, but they're great for getting a massive pump. Act like you're going into a yoga downward dog and walk your feet in. Rock forward and then push back. This intense superset is what separates the contenders from the pretenders.
| Skull Crusher and Close-Grip Bench |
I train chest and triceps together because you work your triceps as a secondary muscle when you hit your chest. Generally, pushing motions involve both the chest and the triceps. This superset is sure to blast your triceps right off the bat.
When you rest, grab a drink, flex, stretch, and keep your eye on the clock. Sixty seconds goes by quickly. Don't rest any longer than necessary. You're almost to the end of this workout, so push with everything you've got. Your future, bigger self will thank you.
| Triceps Pushdown |
For pure triceps extension, don't engage your shoulders and keep your elbows down by your sides. If you're like me and have an area of your triceps that needs some extra work, try partial movements to force more blood into the muscle.
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