1. Resistance Band Pushdown (Standing or Seated)

Attach a light band to a high anchor or wrap it over a door-mounted anchor. Hold the ends at chest height, extend the arms downward, squeezing the triceps. Return with control. Perform 12 to 15 reps. The pushdown is the safest triceps entry point. It isolates elbow extension with no shoulder or chest demand. The band resistance is joint-friendly and self-limiting.

2. Seated Machine Dip (Assisted, If Available)

The seated dip machine supports the torso completely while allowing vertical pressing through the triceps. Perform 10 to 12 reps at the lowest setting. This teaches the triceps to extend under load in a stable position. I prefer this over free-weight dips for the Colossus. The shoulder demand of bodyweight dips is too high for this frame until 12+ months of training.

3. Close-Grip Machine Press (Seated, Minimal Load)

The close-grip machine press shifts emphasis from the chest to the triceps. The fixed path stabilizes the torso. The close grip reduces chest recruitment and increases triceps load. Perform 8 to 12 reps. This is the Compound Movement triceps exercise for the Colossus. The bridge between Isolation Movement work and functional pressing.

4. Resistance Band Overhead Extension (Seated)

Sit tall. Hold a light band overhead with both hands, elbows bent. Extend the arms upward, squeezing the triceps. The overhead position stretches the long head of the triceps at the shoulder joint. Perform 10 to 12 reps. This targets the long head specifically. The head that is often weakest in the Colossus because it requires overhead range.

5. Cable Rope Pushdown (If Cable Access Available)

The rope attachment allows full extension plus outward flare at the bottom, maximizing lateral head recruitment. Keep elbows fixed at your sides. Drive the rope down and apart. Perform 12 to 15 reps. The constant cable tension maintains load through the entire range.

6. Wall Triceps Extension (Isometric, Bodyweight)

Stand facing a wall, hands at chest height on the wall. Lean in, then push away by extending the elbows. Perform 8 to 12 reps. This is the most accessible triceps exercise. No equipment. No band. Just bodyweight against the wall. The Colossus starts here if bands are not available.

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Muscle Growth Max (MGM)

| MGM Zone | Sets/Week | Notes |

|—|—|—|

| Maintenance Zone | 2–3 | Keeps triceps neurologically active; daily wall extensions count |

| Growth Zone | 3–5 | First stimulus for triceps reconnection and extension strength |

| Specialization Zone | 5–8 | Primary zone for months 3 to 18; pushing function improves here |

| Overreaching Ceiling | 8–12 | Hard ceiling; elbow joint inflammation flares beyond this |

I cap Colossus triceps volume at 8 sets per week. Two sessions of 3 to 4 sets. The triceps are involved in every pushing motion, so direct volume must account for indirect loading from chest and shoulder pressing. At this frame, indirect volume is already significant. Daily pushing against surfaces, transfers, bracing. Direct training adds to that base. More than 8 sets risks elbow overuse.

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Rep Ranges

| Phase | Rep Range | RIR | Purpose |

|—|—|—|—|

| Phase 1 (Months 1–4): ROM and Recruitment | 12–18 | 3–4 | Establish triceps recruitment, build pain-free extension range |

| Phase 2 (Months 5–10): Endurance Building | 10–15 | 2–3 | Build lockout endurance and connective tissue tolerance |

| Phase 3 (Months 11–24): Strength Development | 8–12 | 1–2 | Increase load on machine press and seated dip cautiously |

Triceps work for the Colossus never drops below 8 reps. The elbow joint is vulnerable to heavy loading at this frame. The triceps tendon attaches to the olecranon process of the ulna. A site that inflames easily with repetitive heavy extension. Moderate reps with controlled tempo build the triceps without aggravating the attachment.

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XPL Level Adjustments

Level I: Awareness (Months 1–6)

Wall triceps extensions and band pushdowns only. Goal: feel the triceps contract during elbow extension. Many Colossus clients have lost the ability to isolate triceps recruitment. They push with their chest and shoulders. I mandate that the client can hold a 5-second triceps squeeze at full extension before any loaded machine work is introduced.

Level II: Activation (Months 6–12, Medical Clearance)

Add seated machine dip and close-grip machine press. Two sessions per week, 3 sets each. Same exercises, no variation. Goal: attendance and pain-free completion. The triceps must be trained after chest and shoulder work, never before. Pre-fatigued triceps compromise every Compound Movement push.

Level III: Execution (Months 12–24, Strict Clearance)

Add band overhead extension and cable rope pushdown if available. Split sessions: one Compound Movement-focused (close-grip press, seated dip) and one Isolation Movement-focused (pushdown, overhead extension). Volume climbs to 6–8 sets. Introduce 2-second pauses at full extension. Deload every 6–8 weeks.

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Common Mistakes

Training triceps before chest or shoulders. Pre-fatigued triceps destroy pressing capacity. If the Colossus pushes his triceps to failure before chest work, his chest press becomes a failed rep waiting to happen. Always train triceps after all pressing work is complete.

Using a grip too narrow on machine press. Hands touching is not a close-grip press. It is shoulder impingement waiting to happen. A grip at shoulder width or just inside is sufficient. The triceps extends the elbow. It does not require wrist abduction to work.

Bouncing at the bottom of pushdowns. Letting the forearm snap back to the start position uses momentum, not triceps. Control the eccentric. Lower in 2 to 3 seconds. The muscle grows in the lengthening phase, not the bounce.

Ignoring elbow pain. The triceps tendon is prone to overuse injury at this frame. Any ache at the back of the elbow during extension work is a warning. Reduce load. Increase reps. Switch to bands. Elbow health is prerequisite for all pushing work.

Expecting visible horseshoes before functional change. The Colossus triceps will not show separation at this bodyweight. They will function better: pushing through the full range of lockout, supporting transfers with less assistance, stabilizing the arm during all daily pushing tasks. Those are the gains.

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Action Plan

Months 1–4 (Medical Supervision Required):

• Wall triceps extension: 2 sets of 10 reps, twice daily
• Band pushdown: 2 sets of 12 reps, twice daily
• Triceps isometric hold (full extension): 3 sets of 5-second holds, twice daily
• Log: can you feel your triceps contract during elbow extension?

Months 5–10 (With Physician Clearance):

• Seated machine dip: 2 sets of 10 reps, twice weekly
• Close-grip machine press: 2 sets of 10 reps, twice weekly
• Continue band pushdowns: 2 sets of 15 reps, twice daily (maintenance)
• Increase machine load only when 12 reps are pain-free

Months 11–24 (Strict Clearance, PT Oversight):

• Add band overhead extension: 2 sets of 10 reps, once weekly
• Add cable rope pushdown if available: 2 sets of 12 reps, once weekly
• Split sessions: Compound Movement day and Isolation Movement day
• Volume cap: 8 sets per week maximum
• Deload every 6–8 weeks

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Extend your elbows today. Press the band tomorrow. Push through the lockout that once pinned you down.

Inertia Over Inspiration. Engineered by XPL.