When it comes to choosing tricep exercises, there are many to choose from. In this video, I am going to give you the top 6, or as I like to call them, the Super 6 exercises to build your triceps. To make these selections, we first need to dive into the anatomy of the triceps and their function.
We know that all 3 heads of the triceps cross the elbow in order to provide extension at the elbow. However, the long head attaches to the scapula as opposed to the upper arm, which means that it’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.
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1. Triceps Rocking Pushdown
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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.
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2. Lying Overhead Triceps Extensions
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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
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3. Incline DB Power Bombs
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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.
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4. DB Triceps Kickbacks
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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!
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5. Close Grip Bench Press
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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.
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6. Weighted Upright Dips
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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.
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I did two of these six exercises as directed yesterday and I think I trained my long head for the first time since I started training about 6 months ago. Thank you for the information.
Once again Jeff comes to the rescue. Got rotator cuff pain doing the standing over head DB extension. But not when i do the seated incline version. Thanks Jeff.
Jeff is so ripped he has veins on the side of his face
Excellent.
Anyone have tips for training triceps for just one arm at a time? During the lockdown my arms have become on the assymetrical side if you know what I mean.
Good
Thanks for posting, great info. 👍
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?
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! 👌😁
What is the brand/model of incline bench with wheels shown in video?
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!
He is definitely the doctor of muscle.!! I've listened to him for years. He has helped me in more ways than you can imagine. I use to fight MMA and Box as well.. but I could only fight in a few lower weight classes. I've always wanted to move up in higher weight class.. But, by the time Jeff's video came across my screen, I was retired from fighting, due to my age, also my Wife said if I didn't stop she would give me an concussion.! Ha!! I've always been around 145-160lbs. with a 6ft. frame. I always had a hard time most of my life, trying to gain muscle weight. Until Jeff's videos popped up on YouTube years ago.. But amazingly I went from 155 to 200 in just under two years. All natural, all muscle.!! Just from listening and learning from Jeff on these videos.! Now I'm down to 180lbs. Cuz I love that weight it's perfect for me.. He's been a life saver to me and countless others.! I try to help others when I can, with what I learned from Jeff.! I just wanted to say thank You Jeff, you are so awesome and inspiring.!! Peace, and God Bless to you, and your family.!!
@ATHLEAN-X what do you recommend to do with these 6 exercises? Pick 2-3 and perform or do all six sequential for example, 1 set per exercise? Would love to see your recommendation!
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Awesome video! EXTREMELY helpful. Thank you!
I don't have dips machine in my Gym, is there any option for it?
You know your onions fella.
where can i get that kind of belt for dips?
No lateral head work?
You are an addiction!
2 thumbs up
He is super shredded. But in a video with CT Fletcher I think he said he weighs like 160. I don't wanna be that small lol.
You know it's a certified banger when the whiteboard markers come out
It’s okay to do biceps and triceps same times
5:45 pasé una vergüenza tratando de hacer eso en el gym AJAJJAJA