Dave Draper’s Musclebuilding Q&A

Could you give me one good tip for my three trouble spots: Outside of triceps (I’m doing pulley pushdowns); Upper chest (incline benches hurt my shoulders, doing press to the neck, flys, and cable-crossovers); Peak biceps (the gym where I train doesn’t have a Scott bench).

For the triceps, you’ll need some overhead and lying triceps extensions to thicken the muscles. Add dips on any upper body day. I never do less than four sets of any exercise; on tris I like higher reps — 10 to 12 plus, and with cables, more toward 15 plus.

I often rearrange the tri resistance by modifying body position throughout cable work, often reaching 20 reps… sensible thrusting welcome as reps toughen.

As to the chest, do your pressing — incline and flat — with dumbbells. Safer, better musclebuilder. Four to five sets of 10, 8, 6 reps

Try a one-arm cable cross movement from overhead placement. Position the body by leaning and trial and focus so that the upper pecs are under maximum resistance. Four sets of 12, 10, 8, 6 reps

About the biceps, you don’t need a Scott bench. In fact, preacher curls often lead to tendonitis and over-extension.

You can’t beat a properly performed bar or dumbbell curl. Start the contraction from the fully hanging position… sensible thrusting (minor, low end) is okay.

Try curling with a lighter weight and hands extended (flat wrist) rather than curled tightly toward the forearms.

Working forearms with vigorous wrist curls is a great asset, fun and attributes to biceps baseballishness.

4 sets in the 12 to 15 rep range.

That’ll keep ya busy for awhile. Eat right and rest and be nice to your mom.

Godspeed… Dave