Bodybuilder Regan Grimes is locked and loaded as he sets his sights on a victory at the 2025 New York Pro. On January 15, 2025, he shared a monstrous 302.2-pound physique update and revealed his top three tricep-building exercises ahead of his contest.
“If you’re trying to grow your triceps, you’re going to want to follow this workout. I’m going to show you the three best exercises for you to get after during your next arm workout.”
Having eclipsed the 300-pound mark, all eyes are on Regan Grimes as he aims to earn his Olympia qualification this season. In 2023, he went to war with Nathan De Asha on stage, and while he came up short at the Flex Weekend Pro, he pulled ahead on the scorecards a week later to earn gold at the 2023 Europa Pro. He used the momentum to storm the Mr. Olympia stage, where he earned an impressive ninth-place finish.
After having a child and building mass while away from the stage, Grimes is poised to make his highly anticipated return at Steve Weinberger’s annual New York Pro show. With the event set for May 17, Grimes is ramping up his preparations.
Regan Grimes Shares Cement-Cracking 302.2-Lb Physique Update and His Top 3 Tricep Exercises Ahead of 2025 Arnold Classic
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Find his exercise selections below:
- Rope Pressdowns — 2 working sets (1st working set 8-10 reps) (2nd working set 12-15) & 1-2 Warm-Up sets
- Seated One-Arm Dumbbell Tricep Extension –2 working sets (1st working set 8-10 reps) (2nd working set 12-15) & 1-2 Warm-Up sets
- Machine Dips — 2 working sets (1st working set 8-10 reps) (2nd working set 12-15) & 1-2 Warm-Up sets
Rope Pressdowns
Grimes instructed lifers not to bend over during rope pressdowns and said to place the elbows at the side of the body.
“When you’re getting into it you don’t want to be bent over like this. You don’t want to be bringing your elbows back too far.
Just place them at your side, come down, stand up nice and tall, and push that weight in front of you. This is going to work the lateral head of the tricep.”
Seated One-Arm Dumbbell Tricep Extension
To tax the long head of the tricep, he broke down how to perform one-arm dumbbell tricep extensions.
“Now we’re moving on to the long head. That is the one that drops here in the front double biceps. Alright, so what we’re going to do is we’re going to want to get a seated bench, get a dumbbell, first we’re going to start with 32.5, get it above the head, get that big stretch, and go up,” he shared.
He believes a little instinct can go a long way with this exercise, stressing to ‘just go with what’s natural.’
“My thing is you just want to be as natural as possible. You don’t want to force your shoulder and arm into a position that it doesn’t want to go in. Just go with what’s natural. Come over up top and come here.”
Machine Dips
Lastly, he laid out how to focus on the triceps more during machine dips instead of recruiting chest muscle fibers.
“There’s going to be a few key tips when training on this exercise,” he shared. “When getting into this exercise, you want to make sure that you’re keeping your chest up high because if you bring your chest over too much, I’m going to show you guys that really quick, I can go like this and use my chest.
That’s not what we’re trying to go for. We want to keep that chest nice and high. Elbows, turn them into your body just a little bit,” he adds.
Regan Grimes isn’t the only high-profile IFBB Pro offering tips for building huge triceps. Former seven-time Mr. Olympia Phil Heath recently laid out his top two movements that he believes ‘anyone can benefit from,’ which also included rope pressdowns as well as cable one-arm extensions.
Having been away from the stage for a year, fans are ready to see Grimes reach his full potential in 2025. Don’t miss his next show at the New York Pro!
RELATED: Men’s Open Bodybuilder Regan Grimes’ Proven Workout for Leg Growth and Mass
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