Phil Heath set the standard for years in bodybuilding, presenting a physique with zero weaknesses. In his latest venture, shared via Instagram on November 27, 2024, he walked fans through two of his go-to tricep exercises.
From 2011-2017, Phil Heath‘s 3D muscle volume and bursting fullness terrorized the Men’s Open landscape. He amassed seven Mr. Olympia titles and in that time, solidified his name among the best bodybuilding talents to emerge in the IFBB Pro League.
Heath’s last Olympia showing saw him take third place in 2020, behind Brandon Curry, and the former two-time titleholder Mamdouh ‘Big Ramy’ Elssbiay. While he never formally retired, that hasn’t stopped ‘The Gift’ from maintaining his muscle mass and athleticism. With the holidays approaching, he gave out some pointers on how to effectively grow the triceps using cable one-arm triceps extensions and rope pressdowns.
Phil Heath’s Go-To Tricep Exercises for Building Bigger Arms
Find his selections below:
- Cable One-Arm Tricep Extension
- Rope Pressdown
He believes everyone can benefit from these two triceps exercises. He specified that achieving a full extension is ideal for both movements. However, if you’re struggling to accomplish that, he advises lifters to keep their elbows tucked in during each rep.
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“These are two of my favorite go-to Tricep exercises which I believe everyone can benefit from.”
“Getting full extension is ideal and if you come up a little short, make sure you are keeping your elbows tucked in while performing each rep.
He sticks with 10 reps on four-to-five sets, adding that he focuses on volume and includes these in his chest and shoulder workouts.
“Reps are 10
Sets are 4-5 as I typically go for a lot of volume since I do them with Chest or Shoulders.”
As for resting periods, Heath says 45-60 seconds max.
“Keep your resting periods 45-60seconds max, so no time for scrolling and shit lol.” Heath shared.
As an iconic bodybuilding great, Phil Heath continues to impart his tried-and-true wisdom to fitness enthusiasts. To build huge arms, he implements a handful of workout strategies, including time under tension and technique tempo manipulation. If biceps are the goal, Heath has useful tips for building them as well. He favors the dumbbell concentration curl most.
Aside from training endeavors, Heath has been a busy man. He served as a broadcast commentator for Joe Weider’s 60th Olympia Fitness & Performance Weekend, which saw Samson Dauda reign supreme as the newly crowned Mr. Olympia champion.
Sporting one of the best physiques of all time, Phil Heath hasn’t forgotten the training techniques or intensity it took to reach the top of the sport. Feel free to try out his go-to triceps exercises during your next workout!
RELATED: Phil Heath & Brian Shaw Inducted Into the International Sports Hall of Fame
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