If you’re looking for the best triceps exercises outside of the ones you’re already doing to build your triceps, then you’ve come to the right place. In this video, I’m going to show you the 5 best triceps exercises you’re not doing right now to help you get bigger triceps and fill your shirt sleeves.
If you have been relying on the close grip bench press to overload your triceps with heavier weights, but it’s still not giving you the tricep size that you’re looking for, then you are going to want to try the PJR Pullover. This exercise will effectively target the long head of the triceps since you are putting them on stretch by getting your arms back behind your head. However, you will be able to use heavier weight thanks to the assistance of the lats during this movement as well as the use of a single dumbbell instead of the having the manipulate two in space.
For those looking for a bodyweight option outside of just continuously doing pushup variations, you are going to want to try the Triceps Trunk Lift. This triceps exercise forces you to get your arms into extension behind your body as you come up off the ground, creating a great overload in the contracted position of the muscle. Most bodyweight triceps exercises, especially pushup variations, won’t have you reaching this level of contraction on the long head of the triceps because they lack the ability to bring the arm into extension. If you don’t have access to any equipment, this is a great option to add to your triceps workout.
If you look at almost any traditional triceps workout, the triceps pushdown is likely going to be included. The only drawback of this exercise is the fact you are limited in how much you can get your arm back into extension behind the body to achieve peak contraction on the triceps. You can fix this by trying Rotational Pushdowns. This variation will prevent the bar from stopping the movement when it reaches your body, as it will now be going to the side as you adduct your arm behind your body. Going back and forth to each side will mean you don’t have to spend each set focusing on doing a single arm pushdown.
As a bonus, I am including a mechanical drop-set that is made up of 3 great triceps exercises. Perform Lying Triceps Extensions to failure, then immediately start performing the JM Press until you reach failure yet again. Immediately proceed to start doing the Elbows Tucked Bench Press to failure. This sequence will allow you to take your triceps to and through failure as the exercises get mechanically easier with each drop.
If you find that the Lying Triceps Extension is uncomfortable on your shoulders, I have a similar triceps exercise that you can add in as a substitute called the JM Extension. It’s a mix of the JM Press and the Lying Triceps Extension, as you could probably tell. While starting off in the position of a JM Press, instead of pressing the dumbbells up, you are pressing them up and back into extension. By not getting your hands all the way behind your head, you are taking some of that stress off your shoulders and thus you can focus on your triceps training without any discomfort.
Speaking of triceps extension, there is one way we can perform this exercise that you likely haven’t thought of before… and that’s with a cable. The Lying Cable Extension allows you to achieve overload in the contracted position that using dumbbells wouldn’t allow for. Why? When the arms are straight up at the end of the movement, gravity is acting parallel to the forearm and triceps, meaning that there is less tension on the muscles being worked. The cable allows for the line of resistance to act against the triceps at the top end of the range of motion of the exercise, putting more stress on the triceps.
So if you’ve been banging your head against the wall trying to build your triceps using all the most common and popular triceps exercises out there, then it might be time to try something new. Sometimes, changing the exercises that you do is all you need to spark new growth with the introduction of a new stimulus. Give these exercises a try and see just how well they work for you.
If you want to build not only better triceps but every muscle in your body faster, then you need to put the science behind every exercise and workout that you do, To get a step-by-step training program that does exactly that, check out our ATHLEAN-X Training System by visiting the link below.
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