Bodybuilding legend Flex Lewis continues to give back following a successful career in the IFBB Pro League. In a recent Instagram video, Lewis offered tips for building triceps with triceps pushdowns, seated pushdowns, and dumbbell skull crushers.
Lewis tested his talents as a Men’s 212 Bodybuilding competitor for over a decade. He rose to the top quickly, having earned the 212 Olympia title in 2012. He used his muscle detail and hardness as a weapon during his reign, which saw him earn a total of seven titles until 2018. While building his legacy, Lewis defeated mainstays in the category like Derek Lunsford, Kamal Elgargni, and Jose Raymond.
While he stopped competing following his final Olympia win, fans expected Lewis to switch to the Men’s Open class before calling it a career. There were rumors that he would receive a special invitation for the Mr. Olympia show, however, they never materialized. Last May, Lewis closed the door on his career once and for all and announced his retirement. Instead, Derek Lunsford received the special invite and earned second place in his Open debut at the 2022 Olympia.
While enjoying retirement, Lewis teased the possibility of competing in a recent Straight Outta the Lair podcast. Joined by Steve Kuclo, Lewis shared that a seven-figure price tag would lure him back on stage. In his latest undertaking, Lewis shared his go-to exercises for building sharper triceps.
Flex Lewis Shares How To Build Olympia-Level Triceps with Top 3 Favorite Movements
“This is my top three triceps movements: exercise number one, the tried and tested rope triceps pushdowns, I’m contracting the triceps at the very bottom as you can see I’m stretching it all out; controlling the weight past 90 degrees getting a full stretch at the top and getting a full stretch at the bottom. As I said, these are tried and tested these are better to grow the biceps.
I’m a big fan of mixing up reps with heavy weight as you can see on this second movement – with this second exercise the seated pushdown, I’ve changed my body to face the actual machine. As you can see here I’m pushing some serious weights along with some serious reps, try this along with some heavy reps next time.
Last of all is number three: the dumbbell skull crushers, I’m a big fan of these, I’ve been doing these since I was a teenager. If it’s not broke why fix it. Try these, the dumbbell skull crushers in your next workout,” Flex Lewis shared.
The 39-year-old has been open about life post-bodybuilding. He showed off his ripped physique in an update where he revealed major changes to his diet and training plan. At the time, Lewis was weighing 200 pounds and mentioned that his current goal was to pack on 10 or 15 pounds of muscle. To accomplish this objective, Lewis shared that he’s regularly consuming six meals daily.
Aside from ‘The Welsh Dragon,’ four-time Mr. Olympia Jay Cutler also offers consistent training tips and techniques. The legend took to his YouTube channel in March to explain how he built an Olympia-caliber chest with just four exercises.
In retirement, Lewis continues to offer value to the bodybuilding community. Considering the muscle maturity and detail Flex Lewis displayed in his prime, fans can learn a lot from his technique breakdowns.
More Triceps Workout:
- Best Old-School Triceps Workouts
- How to Build Bigger Triceps with Skull Crushers
- 4 Weeks to Tremendous Triceps
- Blast Your Triceps With This Simple, But Brutal Mass-Building Workout