Up your triceps training with these 4 exercises

Everyone wants big arms. Most people think of the biceps when talking about arm size, but I think the triceps should be shown more love. I also believe there's some low hanging fruit on triceps training to improve your strength on your pressing. Below are 5 exercises to add to your training.

Triceps are the one exception for me personally in terms of single joint exercises that I will use low rep sets on for no real reason other than it just feels right. I prefer sets of 5-6 for all these exercises below, but I often finish with sets are low as 3 reps per set.

Overhead Tricep Variations

Overhead triceps are my preferred variations to train my triceps. You might as yourself why? If you google "what position do you put your arm in to lengthen the triceps the most?" it's going to tell you to put your arm overhead. Anytime I want to develop a muscle, range of motion is personally my priority number 1. So if you didn't know, or never thought of it now you know, overhead lengthens the triceps the most. Which brings us to our first exercise.

EZ Bar Overhead Triceps Extension

EZ Bar Overhead Triceps Extension

Pros: Maximum stretch for the triceps and with the EZ bar maybe the variation that allows you to load the triceps with the most weight with the greatest range of motion.

Cons: If you lack shoulder mobility this may be a difficult position for you. Also if you experience elbow paid regularly on exercises like skull crushers, you may experience the same issues with this exercise. The solution would be to use lighter weight for higher rep sets and slowly progress yourself overtime to more pain free loads.

Single Arm Overhead Tricep Extension

Single Arm Overhead Tricep Extension

Pros: You get the maximized range of motion while at the same time training the triceps individually which may help train and expose imbalances both from a size and a strength standpoint. The key for this exercise is keeping the elbow vertical and avoid letting the elbow flare. Never prioritize load over positions.

Cons: Like the EZ Bar Overhead, if you lack shoulder mobility you may struggle for the same reasons but don't worry there's another overhead option that may be better for those with shoulder issues.

Tricep Roll Ups

Tricep Roll Ups

Pros: You get the overhead position in a supine position which may be a more tolerable option than the previous two overhead extension exercises. If you experience elbow pain from traditional skull crushers, you may not feel that same pain point here.

Cons: These reps are not as strict, there's a lot more momentum involved, not a complete con for me but enough of a reason to not make these the end all be all, which is why using a mix of all these variations would be preferred.

Supine Rolling Tricep Extensions

Supine Rolling Tricep Extensions

Pros: You get the overhead position likely easier than any of the previous options. You are able to focus primarily on the intensity and power of the concentric phase and can often use this variation to overload the triceps

Cons: No eccentric phase. This is the "Pendlay Row" for triceps where you are letting the bar crash back down. Also you would need to use bumpers so if you don't have access to those, this may not be a realistic option for you.

Wrapping it up

Use a mix of all of these exercises after your primary and secondary exercises on your press days. You could use them after bench pressing or overhead pressing or if you use more of a bro split for arm day, use these earlier in your arm day sessions. I wouldn't necessarily replace anything you're already doing. My experience is a lot of people are doing higher rep cable work, skull crushers etc I would simply ADD these complimentary options to your routine. I would rotate them week to week, personally I wouldn't want to do just one of them for an extended period of time, simply because they all strengthen different things and that's the best way to holistically go about creating a training routine IMO.

I use all of these exercise variations across all of my programming. The programs that you would see these variations would be on my Super Sets program, a lot of my Powerlifting programs lean heavy on these variations and you will even see these on the more advanced programs within my Reps and Sets series, specifically on Intermediate and Advanced Barbell. For athletes, I may use a couple of these for more experienced athletes in the offseason, but single joint exercises for active athletes is specify to each athlete and their needs. Start a free 10 day trial today, and experience unique training systems to upgrade those arms!

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