Ronnie's Get Pushy Workout
 
Originally featured in:
 FLEX January, 2001
 Written by: Jim Rosenthal
 
 
   
TRICEPS PRESSDOWNS
 
You'll find a limitless array of opinions from pro bodybuilders on how to perform cable pressdowns for max results. Nasser El Sonbaty will tell you to go to lockout at the bottom for an extra squeeze. Lee Priest will tell you that locking out at the bottom is a no-no because it allows the muscles to rest rather than working them continuously for a killer pump. 
 
Coleman, of course, is quick to point out that he knows a thing or two about using pressdowns to build overall triceps mass, with particular attention to packing meat onto the outer triceps. 
 
"I see many people bringing the bar up too high and moving their feet all over the place because they're going too heavy without proper balance in the stance," says Coleman. "I use a shoulder-width stance, often putting one foot in front of the other for added support if I'm going really heavy. 
 
"I start with the bar at nipple level, lean into the cable slightly to accentuate the fact that it's a power movement, and then press my arms down until they almost lock out at the bottom. I keep continuous tension on the triceps at all times and bring the bar only as high as the starting position. 
 
If you let the bar come up too high at the top, you release the pressure and let your triceps off the hook." 
 
The first triceps exercise of the day, whatever it happens to be, gets spanked with a light warm-up set of 20 reps. "This way, you're able to concentrate more on how the muscle feels as it's working through the full range of motion," says Coleman. 
 
The rest of the workout includes three sets of 12-15 repetitions for a slow and controlled burn. Coleman always pyramids the weight for each triceps exercise in the routine.
 
 

CAMBERED-BAR EXTENSIONS
 
This pushing-for-power beauty is the second tool used to wedge added mass onto all three heads of each triceps complex. 
 
You can do them seated or lying on a bench with your head down and chin pointing up. "Frankly, I think it's harder to do this exercise seated because the angle of resistance places more stress on the muscle," Coleman says. "When I do them lying, I use a close overhand grip on the bar and press it to lockout at the top. Then, bending my arms at the elbows, I lower the bar in a semicircular arc to a point just behind my head until my forearms are parallel to the ceiling." 
 
As with the cable pressdowns, it's three sets of 12-15 reps until failure is reached on the last couple of repetitions.
 


ONE-ARM DUMBBELL EXTENSIONS
 
Having difficulty adding thickness to the lower part of the triceps? This unilateral blaster is the key to overcoming strength imbalances and bringing every component part of the tris up to speed for the heavy pec-and-delt pushing movements that will make or break your physique. 
 
"To start, bring your right arm overhead to arm's length. Then lower the dumbbell behind your head until it touches your neck. Keep your upper arm    close to your head and still throughout the movement. Hold for the contraction, and then raise the dumbbell back up to the top. 
 
"I begin with a 45-pound dumbbell and, if I'm feeling strong, I pyramid up to 60 pounds by the end of the third and final set."
 
 

SEATED DUMBBELL EXTENSIONS
 
Power is the key element in this push-until-you-throb equation. Seated dumbbell extensions pack as much power as Coleman's trusty firearm. 
 
Adding size, especially to the inner head of each triceps, with the help of some serious weight is the order of the day. Coleman pyramids from 130 to 160 pounds over three working sets of 12-15 reps.
 
"This is one of my favorite exercises because it places maximum tension on the triceps at the point of contraction - where the dumbbells are lowered directly behind the head. If you let the weights go too low, you take the pressure off the triceps and end up merely shifting your shoulders backward."  Once more, our police officer-cum-Mr. Olympia demands three sets of 12-15 reps with each arm before moving on to his next challenge - in or out of the gym. Give this workout a try and you, too, will be able to handle the powers of the dark side - in this case, those chest and shoulder movements that demand triceps strong enough to go the extra mile.