Copy This Arm Workout (Calisthenics Only) — Key Takeaways
Superset assisted one-arm chin-ups with tricep dips, then close-grip chin-ups with diamond push-ups using a 3-1-1 tempo, and finish with 8-second eccentric lowers on both biceps (neutral grip) and triceps.
Key takeaways
Neutral-grip eccentrics target the brachialis for untapped arm growth
Neutral-grip eccentrics target the brachialis for untapped arm growth
- Research shows neutral grip activates brachialis most on pulling exercises
- Most people never train this muscle directly, leaving growth potential unused
Vertical dip arc with narrow grip shifts load from chest to triceps
Vertical dip arc with narrow grip shifts load from chest to triceps
- Lower until bar touches just above belly button to create vertical dipping arc
- Shoulder-width or narrower grip preferentially biases triceps over chest
Use 3-1-1 tempo on push-ups to hit the metabolic stress pathway
Use 3-1-1 tempo on push-ups to hit the metabolic stress pathway
- 3s down, 1s pause at bottom, 1s pause at top maximizes time under tension
- High TUT targets metabolic stress, creating a pump conducive to muscle growth
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In this video
- 1mAssisted One-Arm Chin-Up
- 1mTricep Base Dips Technique
- 1mChin-Up Stretch and Squeeze
- 2mDiamond Push-Up Tempo
- 2mArm Pump and Rep Accumulation
- 3mHigh-Rep Tricep Extensions
- 3mNeutral Grip Eccentric Chin-Ups
- 4mEccentric Training Benefits
- 4mTricep Extension Eccentrics
- 5mClosing Remarks and Coaching Offer
“This pump creates the physiological environment, which is conducive for muscle growth.”
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