Triceps

PJR Pullover

PJR Pullover

  • This hits the Long Head of the Triceps.
  • Rest the upper back on a bench, keep the core tight.
  • The movement comes from shoulder extension, not the elbows.
  • Don’t lower too far as the back will hyper-extend.

Single Arm Dumbbell Extension

Single Arm Dumbbell Extension

  • This can hit All Three Tricep Heads.
  • You can also do this exercise seated.
  • Keep the core engaged.
  • Lower behind the head and return to full extension.

Skull Crushers

Skull Crushers

  • This works All Three Tricep Heads.
  • Lower it behind the head for a fuller range of motion.
  • Come back to straight arms every rep to hit the triceps.
  • Best for higher rep work (10-15 reps) with 2 mins rest or less.
  • Try a false grip (don’t wrap thumb round bar).

Tricep Dips

Tricep Dips

  • This works All Three Tricep Heads.
  • Watch this to understand how to hit the triceps more.
  • Avoid too much forward lean, as that hits chest more.
  • Lower until shoulders are slightly below the elbow.
  • Head in line with spine.

Cable Overhead Tricep Extension

Cable Overhead Tricep Extension (Rope)

Image Credit: @PJPTPerformance
  • This emphasises the Long and Medial Heads of the Triceps.
  • Set the Cable around waist height to allow for overhead extension.
  • Push the hands away at the top for a stronger contraction.
  • You can also do single arm version.

Dumbbell Kickback

Dumbbell Kickback

  • The dumbbell kickback hits the Lateral Head of the triceps.
  • Full extension is important, so don’t go too heavy.
  • To increase the contraction, hold at full extension for 1 second.
  • Keep the elbow high for all reps.
  • If you have access to a cable machine, that is a better alternative.