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TrainersEye · Arm, Biceps & Triceps Health
Arm & Elbow U
Trainer's Eye
Phase 4 · Blade and chain · Session U

Overhead.
Loaded.
Locked out.

Pressing overhead and the dip loaded — the two hardest triceps positions, with carries behind them.

  • Usession
  • P4Chain
  • 12:00on the clock
  • — donecompleted

Long head at length

The long heads of biceps and triceps cross the shoulder, so overhead and behind-the-body positions load them at length — where they grow and where they fail.

Carries build the arm

Walking with load trains the grip, forearm, arm and blade at once, and it is the most transferable thing on this list.

Triceps is most of the arm

The triceps makes up around two-thirds of upper arm mass. An arm programme that is mostly curls is mostly missing the arm.

Three couplets · two rounds · twelve minutes · an arm that works

A

Press

Backpack press + half-kneel press
A1

Overhead press — backpack

60 s · slow reps

Pack at the chest; press overhead with the ribs down and lower under control.

Easier lighter  ·  Harder 3-s lowering

R1R2—
A2

Half-kneeling press

10/side · ×2

Half-kneeling; press one bag overhead, ribs down, finish beside the ear.

Easier lighter  ·  Harder tall-kneeling

R1R2
B

Dip

Pike push-up + loaded dips
B1

Pike push-ups

60 s · slow reps

Hips high, head between the hands; lower the crown toward the floor and press.

Easier hands on a chair  ·  Harder feet on a chair

R1R2—
B2

Loaded chair dips

10 reps · ×2

Pack on the lap; lower to 90° at the elbows and press up through the heels of the hands.

Easier bodyweight  ·  Harder heavier

R1R2
C

Carry

Farmer's carry + rack carry
C1

Farmer's carry — heavy

60 s · steps to beat

Two heavy bags; walk tall with a locked grip and quiet shoulders.

Easier lighter  ·  Harder heavier

R1R2—
C2

Front rack carry

3 × 25 s · ×2

Two bags at the shoulders; walk tall with the elbows up and the ribs down.

Easier lighter  ·  Harder heavier

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. The elbow is the middle of a chain. A weak shoulder blade sends its work down the arm.
  2. Pull at least as much as you push, or the back of the shoulder and the elbow pay for it.
  3. Set the blade down and back before the arm moves — that order is the exercise.
  4. Carries train grip, forearm, arm and blade together, upright, exactly as life demands.

Tick it off

MovementRound 1Round 2Best
A1Overhead press — backpackslow reps in 60 s —
A2Half-kneeling press10/side
B1Pike push-upsslow reps in 60 s —
B2Loaded chair dips10 reps
C1Farmer's carry — heavysteps in 60 s —
C2Front rack carry3 × 25 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-ARM-U