The Chest Routine That Targeted My Flabby Triceps (And Helped Me Get Ripped)

As a fitness enthusiast, I’ve spent countless hours in the gym trying to achieve the perfect physique. For months, I struggled with flabby triceps, a stubborn problem that seemed to defy my best efforts at the gym. That was until I stumbled upon a chest routine that specifically targeted my triceps and helped me get the toned, ripped arms I’ve always desired.

The Problem with My Triceps

Before I reveal the solution, let me tell you just how frustrating it was to deal with those pesky triceps. I’d tried traditional exercises like tricep extensions, dips, and overhead extensions, but nothing seemed to give me the results I wanted. My triceps remained soft, fluffy, and lacking in definition. No matter how hard I worked, I just couldn’t seem to get rid of those unsightly flaps of flesh.

The Chest Routine Solution

Enter my friend, a seasoned bodybuilder and personal trainer, who suggested that I try a chest routine that focused specifically on my triceps. I was skeptical at first, but desperate for a solution, I agreed to give it a shot.

The routine he recommended consisted of three exercises, each targeting a different muscle within the triceps:

1. Skull Crushers: This exercise hit the lateral head of the triceps, specifically the area that tends to be more pronounced in men. To perform skull crushers, lie on a flat bench with your feet planted firmly on the floor. Hold a barbell or dumbbells over your chest, then lower it down towards your forehead, extending your arms. Push the weight back up to the starting position, squeezing your triceps at the top of the movement.
2. Close-Grip Bench Press: This exercise targeted the medial head of the triceps, which is responsible for assisting in elbow extension. To perform close-grip bench press, lie on a flat bench with your feet planted firmly on the floor. Hold a barbell with your hands about shoulder-width apart, then lower the weight down towards your chest. Extend your arms to press the weight upwards, focusing on squeezing your triceps throughout the movement.
3. Triceps Pushdowns: This exercise isolated the long head of the triceps, an area that tends to be less responsive to traditional tricep exercises. To perform triceps pushdowns, hold a dumbbell or rope attachment over a pulley system with your hands hanging down towards your feet. Extend your elbows to lift the weight up towards the pulley, then lower it back down to the starting position, squeezing your triceps at the top of the movement.

Putting it All Together

I made sure to incorporate these exercises into my regular chest routine, performing each for 3 sets of 8-12 reps, with a 60-90 second rest between sets. I also made sure to pair these exercises with other chest exercises, like the bench press and dumbbell press, to ensure a well-rounded workout.

Results: The Proof is in the Pic

After just a few weeks of performing this chest routine, I noticed a significant reduction in the flabbiness of my triceps. My arms looked leaner and more defined, with a noticeable increase in the size and shape of my triceps.

Before and after photos of my transformation don’t lie – this routine worked wonders for my flappy triceps!

Conclusion

It’s easy to get caught up in the latest fitness trends and workout fads, but sometimes all it takes is a simple tweak to an existing routine to achieve the results you want. For me, that tweak was incorporating this chest routine that targeted my flabby triceps. By focusing on the lesser-known muscles within the triceps, I was able to achieve a more defined and leaner physique.

So, whether you’re struggling with flabby triceps or just looking to take your physique to the next level, give this chest routine a try. Trust me, you won’t be disappointed!