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**Boost Your Triceps Growth with a Forgotten Classic**




Looking to build bigger, stronger triceps? Let’s talk about an *old-school exercise* that’s been overshadowed by modern trends—yet delivers incredible results. Many of my clients have used this move to break through plateaus and unlock new levels of growth. The best part? It feels *authentic*, not gimmicky.

**Introducing the Barbell Pullover & Press**
This compound movement combines a pullover (targeting the lats and chest) with an overhead press (engaging the triceps and shoulders), creating a powerhouse exercise for upper-body development. While it’s rarely seen today, it’s a secret weapon for those in the know. Check out my demo here:
👉 [Watch the Tutorial](https://youtu.be/fa7gkhnrgma?feature=shared)

**Your Simplified Tricep Routine**
1. **Barbell Pullover & Press**
- Do this *first* in your tricep workouts (it’s your main lift).
- Use a heavy weight—aim for **3–5 reps per set**. If you hit 6+, go heavier.
- Rest 2–5 minutes between sets to recover fully.
- Perform 5 sets, 1x weekly. Progressively add weight over time.

2. **Tricep Rope Pushdown**
- Follow with 3 sets of 3–5 reps. Again, prioritize heavy weight.
- That’s it—*no other tricep exercises needed*. Less volume, more intensity.

**Why This Works**
By focusing on heavy, compound movements, you’ll stimulate muscle growth more efficiently than with endless isolation work. One client added over an inch to his arms in 6 months by sticking to this minimalist approach. *Fair warning*: Your sleeves might feel snugger down the line.

**Your Next Steps**
- **Try this routine** for 8–12 weeks. Track your strength gains.
- **Share your progress** with me—I’d love to hear your results!
- **Support the Journey**: If this advice helps, consider [buying me a coffee](https://buymeacoffee.com/Kabir1989). It keeps these tips free and accessible for everyone.

Stay consistent, lift smart, and let’s grow together.

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