Phil Heath has set a standard in bodybuilding by presenting his physique in the most natural way, which has brought him 7 Mr. Olympia titles. Apart from winning many bodybuilding titles, Heath has also been sharing his knowledge and wisdom with his fans and other gym enthusiasts.

One such piece of wisdom he recently shared with his 4.2 million Instagram fans.

On June 28, Heath shared some tips on triceps pull-downs to build strength in an Instagram clip. He captioned the video as,

“TRY THIS! While using the straight bar, rotate your wrists downward at the starting point of the triceps pulldown, focus on full extension, squeezing each rep for 1–3 seconds.”

The clip showed Heath in a gym, highlighting a cable triceps pushdown. While performing the exercise slowly, the bodybuilding legend explained the movement. During that time, he also demonstrated the correct, arm-controlled techniques and positions to target the triceps.

According to him, during the movement of a single rep, the wrist is slightly angled downward, which can provide additional benefits.

Triceps have always been a strong point for Heath. He built his iconic triceps through high volume, strict isolation, and variations.

Heath’s routine focuses on keeping his elbows fully extended and locked out. The bodybuilder often uses dumbbells, bodyweight exercises, and cables, and he adopts the FST-7 technique.

FST-7 stands for Fascia Stretch Training. It is a well-known hypertrophy technique created by coach Hany Rambod that focuses on performing 7 sets of 8-12 reps on the final isolation movement for any muscle group. It uses short rest periods and strict form.

Now, talking about Heath's triceps, the legendary bodybuilder once shared 2 of his favorite triceps exercises.

Phil Heath's favorite triceps exercises

On November 27, 2024, Heath shared his favorite triceps exercises on Instagram.

According to him, the 2 movements are as follows:

• Cable One-Arm Tricep Extension 
• Rope Pressdown.

He said, “These are two of my favorite go-to triceps exercises which I believe everyone can benefit from. Getting full extension is ideal, and if you come up a little short, make sure you are keeping your elbows tucked in while performing each rep.”

Heath believes the 2 exercises can benefit everyone and help achieve impressive triceps. According to him, achieving full extension is important for the exercises.

Talking about the reps, he said, “Reps are 10. Sets are 4-5, as I typically go for a lot of volume since I do them with Chest or Shoulders.”

Heath also highlighted the resting period. He said, “Keep your resting periods 45-60seconds max, so no time for scrolling.”

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Written by

Supradeep Dutta

Edited by

Ashvinkumar Patil