TRAINING
POWER TRICEPS!
For Morné, tricep development is equally as important
in giving his arms that desired shape and strength.
“I WOULD
SOMETIMES USE
CHAINS AROUND
MY NECK OR A
PLATE HANGING
FROM A BELT AS A
CHALLENGING WAY
TO INCREASE THE
RATIO OF STRENGTH
TO BODY MASS.”
44
Muscle Evolution
DIPS
He usually kicks off his
tricep training with
bodyweight dips. “The key
to performing the perfect
dip it to maintain a slow
and controlled movement,
with your focus squarely on
working your arms, not your
shoulders or chest. Where
your triceps contract at the top
of the movement is when you
get the most bang for your buck.”
Morné pauses momentarily when
he is in the full upright position and
focuses on squeezing his triceps.
He admits that this particular
exercise gets a bad reputation
for injuring joints and connective
tissue, but this is usually due to
people performing it with horrible
form. He also keeps his elbows
tightly in to his body while he
braces his abdominals.
“If you dip forward it will work
your chest, while dipping more in a
vertical position, with your elbows
tucked in to your sides and pointing
behind you, will target the triceps.”
He would sometimes use chains
around his neck or a plate hanging
from a belt as a challenging way
to increase his ratio of strength
to body mass. This extra
resistance is an incredibly
effective tool for taking the
intensity of an exercise to the
next level. Morné also recommends
using two benches next to one
another if you find traditional dips
on the parallel bars brutally tough
on your shoulders. It will change
the position of the shoulders
allowing for better movement and
less joint stress.