Heavy Bench & Arm Day | How to Isolate Biceps & Triceps for Growth

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Today I’m training my heavy bench press and arms, but my shoulder is acting up. I’m attempting 200kg for a triple, but with a tweaked external rotator (likely the Infraspinatus or Teres Minor), getting the bar into the right "groove" is critical.

I also break down the science of Arm Training. Is it okay to train arms every day? Do you need to isolate them or are compounds enough?

I cover:

The "YOLO" Bench Press: How I manage anxiety and un-racking mechanics when attempting heavy weights with a shoulder niggle.

Elbow Flexors Explained: Why "biceps" training is actually about three muscles: Biceps Brachii, Brachialis, and Brachioradialis.

Supination Science: Why simply curling isn't enough—you need to supinate (turn the wrist out) to fully engage the biceps, whereas the Brachialis works regardless of wrist position.

Triceps Long Head: Why your heavy bench press isn't enough to grow the long head of the triceps (it crosses two joints!) and why you must isolate it.

TIMESTAMPS

0:00 - The Plan: 195kg or 200kg?

1:40 - Shoulder Pain (Infraspinatus/Teres Minor)

4:50 - Warmup Sets (Guarding the injury)

7:25 - 160kg Double (Testing the Groove)

10:05 - The Scary Unrack (Anxiety vs. Reality)

11:27 - 180kg Last Warmup

13:10 - 200kg Top Set Attempt

16:35 - Can you train arms every day?

19:20 - Why Compound Lifts aren't enough for Arms

22:00 - Biceps vs. Brachialis (Supination vs. Pronation)

25:10 - Tricep Skullcrushers (My favorite accessory)

28:10 - Reverse Curls for Forearm Size

33:45 - The Truth about Drop Sets (Junk Volume?)

37:00 - Summary

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