I've been doing chinups and one leg squats like crazy lately. Also, I've been doing lots of bowling ball pushups and situps with the bowling ball. I get soreness in the long head of my triceps (see http://www.exrx.net/Muscles/TricepsBrachii.html
) from doing chinups and pullups. In fact, failure in this muscle is what is keeping me from increasing my max reps on chinups. I get the feeling it might be due to undertraining of my tris, they are simply weak compared to the major muscles used in chinups and pullups, which I have been training really hardcore on, but neglecting my chest/tris. So I ordered a device called the Power Pushup 2 - and I can't wait to try it out (see http://www.lifelineusa.com/site_uploads ... t/12_1.pdf
). Basically it allows you to add anywhere from 20 to 300 pounds of resistance to your pushups using cables. I've read that a pushup is similar to doing a bench press at 65% of your bodyweight. So at my bodyweight of 190 lbs, a pushup is similar to doing a 123.5 lb bench. I've been working on one arm pushups, but really struggle with having bad form on these because I simply lack the strength to do them really well yet. On the other hand, doing regular pushups is just too easy and not challenging at all. So if doing a regular pushup is equivalent to a 123.5 lb press, a one arm pushup should be similar to doing a 247 lb press. With the Power Pushup (it comes with cables to set it at 40 lb, 80 lb, and 120 lb increments - you can buy additional heavier cables if you need to) I'll be able to start out doing pushups similar to 163.5 lbs, then after I master that increase to 203.5, and 243.5 lbs. Once I reach that level I should be able to train using one arm pushups with good form.