robert landy

With the scrape the rack triceps extension, I got a tremendous training effect. The key to making it work is to apply pressure against the rack at all times; this engages the long head of the triceps allowing you to stimulate this very important portion of the triceps that gives you more arm thickness and pressing strength. Continuing to apply pressure against the rack also allows you to get a loaded stretching effect when you focus on keeping the elbows pointing forward and up. That loaded stretch of the triceps is great to activate mTor, which is key for muscle growth. Try a superset of the scrape the rack triceps extensions and rope triceps pressdowns. This combo will give you the tricep pump of your life. – Christian Thibaudeau

This lift helps emphasize the contraction of the pecs (you get a much better squeeze when you both push up and against the pins) while reducing the involvement of the shoulders.

1. Start the bar off of safety pins. If you have the square ones (as seen in the video) you'll have to press it from the pins to the little edge that's slightly higher, this is where the bar is starting on the video. If you're using metal rods as safety pins, which is ideal, you can start from the pins themselves.

2. Once the bar is in the starting position (as close to the chest as possible), either on the edge of the pin or on the pin itself, then set up like you would in a regular bench press. Get your glutes and abs tight, squeeze both shoulder blades together, and engage the lats (which is easy if you press at about 25% against the pins).

3. Press the barbell both up and against the posts. I’d say that normally we apply about 25% of our max force pushing against the posts. If the weight is too light during a set you can compensate by applying more force against the posts. By doing this you'll turn an easy set into a hard and effective one. – Christian Thibaudeau