@steel.workout: Chest that won't grow and triceps that won't show up have the same root cause. First, incline dumbbell press. Start with the upper chest, since that's always the part that's the weakest link. Lower down to a full stretch, bring the dumbbells together at the top, and double down on the contraction. Second, barbell flat bench press. Retract your shoulder blades before you lower the bar. This one detail takes your shoulders out of the movement and forces your chest to do all the work. Skip the retraction and your shoulders take over. Third, high cable fly. Bring the cables down and squeeze your chest together in the center. Hold the contraction for a second before opening back up. Constant tension from start to finish. Fourth, EZ-bar skull crushers. Lower slowly until the bar almost touches your forehead, then press up with control. This builds the long head, the one that shows even with your arm relaxed. No shoulder swinging. Fifth, cable rope tricep pushdowns. Elbows locked in, flare the rope out at the bottom and squeeze until you lock out. Finish with a max contraction across all three heads.

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Monday 27 July 2026 13:00:00 GMT