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

Work with me directly: https://taap.it/coachingyt 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 CONNECT WITH ME: Instagram:   / australianstrengthcoach   Subscribe for more strength training tips and tutorials.