Seven-time Mr. Olympia Phil “The Gift” Heath is often touted as having the greatest genetics in bodybuilding history. His arms are among his best body parts, with clear insertions, oversized proportions that pop on stage, and exceptional forearm development.
Heath was recently at the TYB by Yasir Khan gym in Dubai, UAE, where he shared his favorite training tips for getting big arms with definition.
Phil Heath’s Arm Day Exercises
- Cable straight bar triceps pushdown
- EZ bar cable curl
- Machine triceps extension
- Machine preacher curl
- Machine alternating triceps extension
[Related: The 8 Worst Exercises for Strength, From the “Impractical” to the “Stupid”]
Note: The number of sets and reps was not provided for Heath’s arm workout.
Cable Straight Bar Triceps Pushdown
Heath uses machine instructions as a reference for pushdown form. “Why not try to do it just like how this says? These machines were made with good biomechanics,” Heath informed.
“Stand up straight, lower, back tight, chest up,” Heath cues. There’s no leaning over the handle with the elbows flared out, as it involves more chest and front delts. However, he doesn’t criticize those who do.
Heath grips the ends of the short bar shoulder width apart and flexes his arms to 90 degrees. He presses down, squeezes, and repeats using an even, controlled tempo.
EZ Bar Cable Biceps Curl & Machine Triceps Extension
Heath’s first biceps trick is a curved bar cable curl with his hands fully open for better control and biceps contractions.
Heath closed his grip and performed isometric holds. He paused for five seconds at the top, lowered the weight for five seconds. After strict reps, he broke form and lifted with a faster tempo to finish the set. There were only two sets shown.
Heath’s Three T’s For Big, Detailed Arms
Heath is a proponent of controlled reps, often expressing his distaste for wild technique. He doesn’t believe that quality muscle results from good genetics or drugs. Rather, he believes in the three T’s:
- Technique
- Time under tension
- Tempo
Try to do it more strict. Over time…you get that real muscle.
Heath implemented seated triceps extensions to vary the angle and emphasize the long head of the triceps. He lifted the elbows to chest height and pressed forward using a neutral grip (palms in).
Machine Seated Preacher Curl & Alternating Triceps Extension
Heath avoids hunching over orand swinging the weight during preacher curls. Heath stays nearly upright with his arms at a slight angle, not flat against the machine padding. Heath attributes his healthy joints and tendons to his smarter training methods.
You don’t want that tension on the tendon.
Heath finished his routine with alternating triceps extensions — a pushdown variation. He locked his elbows back against the padding laterally away from his sides then gripped the vertical handles and pressed straight down to contract his triceps. He reversed the motion and repeated reps.
Maximizing Stretch and Tension
Heath is a genetic anomaly and may get away with using less exercise variety. To maximize triceps growth, it’s recommended to include extensions with the arms held overhead, which Heath didn’t incorporate in this workout.
Anatomically, overhead extensions are the only way to fully stretch the triceps long head due to its shoulder attachment. Overhead extensions have been shown to produce 40 percent more muscle growth than cable pushdowns performed with the arms neutral. (1) This suggests that the stretch is essential to muscle gains. Emerging research has shown significantly more muscle growth by loading muscles in the lengthened position. (2)(3)
References
- Maeo, S., Wu, Y., Huang, M., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2023). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European journal of sport science, 23(7), 1240–1250. https://doi.org/10.1080/17461391.2022.2100279
- Zabaleta-Korta A, Fernández-Peña E, Torres-Unda J, Francés M, Zubillaga A, Santos-Concejero J. Regional Hypertrophy: The Effect of Exercises at Long and Short Muscle Lengths in Recreationally Trained Women. J Hum Kinet. 2023 Jul 15;87:259-270. doi: 10.5114/jhk/163561. PMID: 37559762; PMCID: PMC10407320.
- Pedrosa, G. F., Lima, F. V., Schoenfeld, B. J., Lacerda, L. T., Simões, M. G., Pereira, M. R., Diniz, R. C. R., & Chagas, M. H. (2022). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. European journal of sport science, 22(8), 1250–1260. https://doi.org/10.1080/17461391.2021.1927199
Featured image: @philheath on Instagram
