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6 BEST Triceps Exercises (ANATOMY BASED)

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Rating: 4.0; Vote: 1

s level of stretch and contraction differ from the medial and lateral heads of the triceps. In the case of the long head, to reach full stretch, the arms must be raised overhead while peak contraction is gained by extending the arm back behind the body. In order to optimally build the triceps, the 6 exercises that I chose were based on placing all 3 heads of the triceps into peak contraction, full stretch, and the ability to provide progressive overload. ======================== 1. Triceps Rocking Pushdown ======================== I love this modified triceps exercises because it allows for peak contraction of the long head while maintaining the optimal line of resistance that you might otherwise be missing when doing traditional tricep rope pushdowns. By rocking backwards while simultaneously pushing the rope down, you are able to keep the cable (line of resistance) perpendicular to your forearms which means the triceps are continuously under tension. ============================== 2. Lying Overhead Triceps Extensions ============================== This traditional triceps exercise is great for putting the long head of the triceps into full stretch while under load. You don-t want to bring your arms all the way vertical because with the arms standing parallel to gravity, the triceps are no longer under optimal resistance. When at the stretch position, allow your hands to drop a little further to the ground as this will give peak stretch to all three heads of the triceps ====================== 3. Incline DB Power Bombs ====================== This is another triceps exercise that puts the long head on stretch while under load. I prefer this exercise to the classic standing overhead extension because the incline position allows for the elbows to be in front of the body and in the scapular plane. The standing version places your elbows out to your sides which we know is a position equivalent to the behind the neck press. ==================== 4. DB Triceps Kickbacks ==================== Now, before you call this a sissy movement, I believe that the db kickback is great triceps exercise, especially to hit the long head. Why? You are able to get the arms back behind the body, which by this point, we know means the long head of the triceps is now under peak contraction under load. Remember, you don-t have to use super light weights on this triceps exercise! ===================== 5. Close Grip Bench Press ===================== The close grip bench press is a great way to build triceps mass in all three heads. While the exercise doesn-t allow for peak stretch or contraction of the long head, you can load this exercise heavier than most other triceps exercises. The amount of load will still have a great stimulus for growth on all three triceps heads and also provides an opportunity for progressive overload. ==================== 6. Weighted Upright Dips ==================== This is another triceps exercise that allows us to train under greater load that helps to make up for the lack of peak stretch and contraction of the long head of the triceps. One trick to help give better influence over the long head is the lean forward a little bit, allowing the arms to be a little further back in relation to the body. The further back the arm is, the closer it is to peak contraction. Next time you are looking to build your triceps, take a look at this list not only to see what my 6 favorite are, but what you should be looking for in each exercise. Remember that long head takes up 2/3 of the triceps, which makes up for 2/3 of the upper arm. If you are looking for a science based step-by-step workout plan that helps you to build muscle by making exercise selections based on anatomy and biomechanics, head to the link below and get the ATHLEAN-X Training System. See how training like an athlete and taking your training more seriously can speed up the gains you get and help you keep them for years to come
Date: 2022-04-22

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Comments and reviews: 10

cnking27
The extra extension on the. extension and the tip to use the incline bench on the overhead extension are clutch. I get uncomfortable with the load on my wrists when I do close grip bench though. I've found close hand or triangle pushups to be a good substitute if done with a slow eccentric drop, calisthenics style. Calisthenics also has a good movement to substitute for weighted dips, I don't like the triceps version of those because it feels like I'm going to shred my shoulder every time. A body up on the floor or a dip on parallel bars where you drop back to your elbows on each rep is a good way to keep the load off of the shoulders and work the same area.
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Jean
Hello Jeff. I-m 52 years old and have been lifting for about 5 years but not -like an athlete-. Lately I have been experiencing pain at the region of my left triceps origin right beside my armpit when I do pull ups and any other triceps workout. I know that the worse thing one can do is stop exercising when slightly injured. What workout can I do that won-t worsen my injury but at the same time prevent the said muscle from lagging. Thank you very much in advance. My son and I have been referencing your video library for the past years. More power to you!
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shriessaya
Hi! Athleans, I just started following u. And I am seriously following ur suggestions. All the workouts and your way of explaining is very good and clear. But one thing I found wrong is the person who is shooting ur suggestions is not following the timing and the parts where u r suggesting. The angles he is shooting u is not very clear. Please look into the matter. Thanks
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Liz
This is why I'm a Huge fan of Jeff! He will actually explain why all of his videos why we should do this or shouldn't by showing and talking about the anatomy and what the exercise does to it! I also Love your GYM! I've always wanted my own gym decked out with my favorite weight machines but I do both, machine and dumbbells workouts!
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Rishu
Bro its my third month doing gym. Plz suggest me some exercise tips for chest and abs and triceps and biceps. which shows some effect. Plz bro. Also tell me should I take whey protein. If yes then which one mass or lean. I m also little bit fast. I also sometimes could not take my good. Due to work.
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Brian
I sometimes use TRX cables on the triceps-pushdown to simulate this.
I also sometimes use a seated cable row machine if/when it has TWO cables (independent arms, because then I can anchor my lower body, and really get a good extension behind the hips.
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ROBERT
The Lifefitness Triceps Extension supersetted with the Lifefitness Seated Dip seems to accomplish all the functions you've outlined. Aside from your demand for athletic training, does that meet the requirements you've outlined for all 3 heads?
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Littalwabbit
Jeff my shoulders hurt a lot, and there is a lot of uncomfortable movement and pinching inside when I do behind-the-back tricep excercises like you showed both at 3. 20 and 4: 00. I have no previous injuries, what could it be?
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Dr.
Amazing workout! -
I just posted a video going over some points on TRICEPS LATERAL HEAD Isolation. Would love to hear your thoughts on it if you have a minute to check it out? Thanks man, keep up the amazing work! --
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Kizzo
Thank you for sharing. Your videos are very helpful and comprehensive. Wish i had seen them years ago. Your physique is very impressive and your ability to teach is awesome. Thanks again. Looking forward to more
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