Check Out This Exercise—Lying Triceps Extension/Pullover/Press

Welcome to a new Series! In the first edition of Check Out This Exercise, we’re looking at a rare triceps exercise that will help you build massive tris! What is it? The lying triceps extension/pullover/press. I’m guessing you haven’t used this one lately. Check it out and see what you think!

What Is The Lying Triceps Extension/Pullover/Press?

First off, this is, as noted, a rare exercise. It is a variation on the somewhat more common lying triceps extension and press. I suggest using an EZ bar but feel free to use a straight bar. Still, using an EZ bar changes your hand position in ways the straight bar can’t, and it takes pressure off the wrists. The difference between regular lying triceps extension and press and this exercise is that it adds the pullover. Even though the pullover does hit the lats, it also hits the chest and triceps. As a note, even though it should be obvious, the press is done using a close grip.

Muscles Worked

Triceps extensions work all 3 heads of the triceps. The chest, delts, and lats are stabilizers. The pullover hits the long head of the triceps as well as the chest, rear delts, and lats. The other 2 triceps heads are stabilizers. Finally, the press works all 3 heads of the triceps. The chest and delts are stabilizers. (1, 2, 3)

How To Do Lying EZ Triceps Extension/Pullover/Press

First, while maintaining the correct form, use as much weight as possible. Do not short circuit the exercise’s effectiveness by using light weights (unless you have wrist/elbow problems). You’ll want to take each individual exercise to failure.

The Lying Triceps Extension/Pullover/Press – Performance Tips

Begin by lying back on a bench with your head supported. Do not hang your head off the end of the bench.
Choose a close grip.
Once you begin do not stop until you complete your reps for each exercise. Do not pause between the exercises.
As noted, take each exercise to failure.
Keep your elbows close to your head on all exercises.
Begin with extensions, and drop the bar back behind your head. Do not do this “skull crusher” style.
Go right into pullovers. The EZ bar should stay close to your head. Keep your elbows tucked in close. Go back behind your head as far as comfortable.
Go right into a close-grip press. The weight will probably be a little light. Yet you’ve just completed 2 sets to failure. That means your triceps should be fatigued, so rep out on these.
Perform all reps slow and controlled, with an emphasis on the negative portion of the rep. Leave momentum out of it.

How To Use It In Your Routine

Use the lying triceps extension/pullover/press into your routine by making it your first triceps exercise. I suggest 3 sets x 8-10 reps (for each exercise). That ends up being quite a bit of work. You could go into press downs after this for another 3 sets and be good to go.

Add These Supplements!

Begin with a good pre-workout, such as Gorilla Mind Gorilla Mode. The lying triceps extension/pullover/press will give you a huge pump. If you want an even bigger pump, I would add Raw Nutrition Pump2 (glycerol), and EFX Sports Karbolyn. Add an intra such as 5% Nutrition All Day You May. I advocate a post-workout shake, such as 5% Nutrition Real Carbs + Protein. For your go-to protein powder, I suggest Hi-Tech Precision Protein. From there, you can use a good natural muscle builder or prohormones. I suggest creatine, such as AllMax Nutrition Creatine Monohydrate powder. For a good prohormone, I suggest Hi-Tech Halodrol. Shop illpumpyouup.com today for all your supplement needs!

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