Towering at six-foot, two-inch tall, and 270 pounds of muscle, actor, model, and bodybuilder Mike O’Hearn is a force in the gym. O’Hearn uploaded a triceps workout to his YouTube channel on July 6, 2022. He was joined by Алексей Мокшин (Aleksey Mokshyn) of Ukraine to guide Mokshyn through the hardcore arm session in a tight 55 minutes.
O’Hearn runs down with Mokshyn what he wants to get out of the workout, understanding it may not be feasible to accomplish it all in 55 minutes. However, entering the gym with purpose and bouncing ideas off each other will work synergistically with the workout.
I’d like to build some density…tear the fibers…some range of motion…finish off with a pump; something that sets up for longevity. All of those aspects in one workout in 55 minutes.
Check out the full workout below:
Crossover Single Arm Tricep Extensions
Mokshyn starts the workout with what is usually considered a rear delt exercise in the cable machine but fixes his elbows to the side of his torso and extends his triceps, so his arms are straight at 45-degree angles at full contraction. This subtle twist turns these into an effective triceps exercise. O’Hearn and Mokshyn work through several sets of various reps finding the best positioning and range of motion for each other.
Should we call this the Alek or the Wolverine?
O’Hearn believes the exercise is an excellent warm-up for the triceps and for getting in tune with a mind-muscle connection. Mokshyn touches on the fact that everyone has a different “peak of resistance,” and people need to work at finding that point. This can make the exercise more effective and the workout more productive.
For example, O’Hearn needed to take a larger step back from his initial positioning so the tension would remain loaded on his triceps through the entire range of motion.
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Skull Crushers/Push-ups Superset
The second and final triceps exercise O’Hearn and Mokshyn run through is a superset to hit all three heads of the triceps. The goal was to work their range of motion using just their body weight with a skull crusher variation in the Smith machine. They superset that with incline push-ups, also in the Smith machine, taking what is often a simple exercise and using it as a pre-exhaust to stimulate hypertrophy.
He is demanding how much his body works throughout the workout, not the other way around.
After Mokshyn does a set, O’Hearn makes some adjustments and shows Mokshyn how he can better utilize the exercises to work the triceps.
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[Related: Watch The Stoltman Brothers Train With Bodybuilder Nathan De Asha]
At 53 years of age, Mike O’Hearn still has a lean physique packed with dense muscle. O’Hearn’s recent triceps session with Mokshyn proved that even at the level of success and stardom that O’Hearn has garnered, there are always more tricks and ways to improve in the gym.
Featured image: @mikeohearn on Instagram