Triceps Training

Extensions, press-downs, and dips to build strong triceps for pressing power and arm size.

Train through overhead, lying, and press-down positions for complete triceps development.

Lying Barbell Triceps Extension (Skullcrusher)

Primary Muscle: Triceps brachii

Secondary Muscles: Forearms, shoulders

Equipment: Barbell

How to Perform

  1. Set up for Lying Barbell Triceps Extension (Skullcrusher) with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the triceps brachii.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the triceps brachii.
  • Engages the forearms, shoulders for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

EZ-Bar Skullcrusher

Primary Muscle: Triceps brachii

Secondary Muscles: Forearms, shoulders

Equipment: Bodyweight or listed equipment

How to Perform

  1. Set up for EZ-Bar Skullcrusher with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the triceps brachii.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the triceps brachii.
  • Engages the forearms, shoulders for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Incline Skullcrusher

Primary Muscle: Triceps brachii

Secondary Muscles: Forearms, shoulders

Equipment: Bodyweight or listed equipment

How to Perform

  1. Set up for Incline Skullcrusher with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the triceps brachii.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the triceps brachii.
  • Engages the forearms, shoulders for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Decline Skullcrusher

Primary Muscle: Triceps brachii

Secondary Muscles: Forearms, shoulders

Equipment: Bodyweight or listed equipment

How to Perform

  1. Set up for Decline Skullcrusher with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the triceps brachii.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the triceps brachii.
  • Engages the forearms, shoulders for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Seated Barbell French Press

Primary Muscle: Triceps brachii

Secondary Muscles: Forearms, shoulders

Equipment: Barbell

How to Perform

  1. Set up for Seated Barbell French Press with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the triceps brachii.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the triceps brachii.
  • Engages the forearms, shoulders for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Seated EZ-Bar French Press

Primary Muscle: Triceps brachii

Secondary Muscles: Forearms, shoulders

Equipment: Bodyweight or listed equipment

How to Perform

  1. Set up for Seated EZ-Bar French Press with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the triceps brachii.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the triceps brachii.
  • Engages the forearms, shoulders for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Barbell JM Press

Primary Muscle: Triceps brachii

Secondary Muscles: Forearms, shoulders

Equipment: Barbell

How to Perform

  1. Set up for Barbell JM Press with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the triceps brachii.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the triceps brachii.
  • Engages the forearms, shoulders for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Lying Dumbbell Triceps Extension

Primary Muscle: Triceps brachii

Secondary Muscles: Forearms, shoulders

Equipment: Dumbbells

How to Perform

  1. Set up for Lying Dumbbell Triceps Extension with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the triceps brachii.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the triceps brachii.
  • Engages the forearms, shoulders for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Seated Overhead Dumbbell Extension

Primary Muscle: Triceps brachii

Secondary Muscles: Forearms, shoulders

Equipment: Dumbbells

How to Perform

  1. Set up for Seated Overhead Dumbbell Extension with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the triceps brachii.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the triceps brachii.
  • Engages the forearms, shoulders for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

One-Arm Overhead Dumbbell Extension

Primary Muscle: Triceps brachii

Secondary Muscles: Forearms, shoulders

Equipment: Dumbbells

How to Perform

  1. Set up for One-Arm Overhead Dumbbell Extension with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the triceps brachii.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the triceps brachii.
  • Engages the forearms, shoulders for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Incline Dumbbell Triceps Extension

Primary Muscle: Triceps brachii

Secondary Muscles: Forearms, shoulders

Equipment: Dumbbells

How to Perform

  1. Set up for Incline Dumbbell Triceps Extension with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the triceps brachii.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the triceps brachii.
  • Engages the forearms, shoulders for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Decline Dumbbell Triceps Extension

Primary Muscle: Triceps brachii

Secondary Muscles: Forearms, shoulders

Equipment: Dumbbells

How to Perform

  1. Set up for Decline Dumbbell Triceps Extension with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the triceps brachii.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the triceps brachii.
  • Engages the forearms, shoulders for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Tate Press (Cross-Body Extension)

Primary Muscle: Triceps brachii

Secondary Muscles: Forearms, shoulders

Equipment: Bodyweight or listed equipment

How to Perform

  1. Set up for Tate Press (Cross-Body Extension) with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the triceps brachii.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the triceps brachii.
  • Engages the forearms, shoulders for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Cable Overhead Triceps Extension (Rope)

Primary Muscle: Triceps brachii

Secondary Muscles: Forearms, shoulders

Equipment: Cable machine

How to Perform

  1. Set up for Cable Overhead Triceps Extension (Rope) with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the triceps brachii.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the triceps brachii.
  • Engages the forearms, shoulders for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Single-Arm Cable Overhead Extension

Primary Muscle: Triceps brachii

Secondary Muscles: Forearms, shoulders

Equipment: Cable machine

How to Perform

  1. Set up for Single-Arm Cable Overhead Extension with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the triceps brachii.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the triceps brachii.
  • Engages the forearms, shoulders for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Cable Lying Triceps Extension

Primary Muscle: Triceps brachii

Secondary Muscles: Forearms, shoulders

Equipment: Cable machine

How to Perform

  1. Set up for Cable Lying Triceps Extension with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the triceps brachii.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the triceps brachii.
  • Engages the forearms, shoulders for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Reverse-Grip Cable Extension

Primary Muscle: Triceps brachii

Secondary Muscles: Forearms, shoulders

Equipment: Cable machine

How to Perform

  1. Set up for Reverse-Grip Cable Extension with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the triceps brachii.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the triceps brachii.
  • Engages the forearms, shoulders for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Kneeling Cable Overhead Extension

Primary Muscle: Triceps brachii

Secondary Muscles: Forearms, shoulders

Equipment: Cable machine

How to Perform

  1. Set up for Kneeling Cable Overhead Extension with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the triceps brachii.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the triceps brachii.
  • Engages the forearms, shoulders for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Rope Press-Down

Primary Muscle: Triceps brachii

Secondary Muscles: Forearms, shoulders

Equipment: Cable machine

How to Perform

  1. Set up for Rope Press-Down with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the triceps brachii.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the triceps brachii.
  • Engages the forearms, shoulders for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Straight-Bar Press-Down

Primary Muscle: Triceps brachii

Secondary Muscles: Forearms, shoulders

Equipment: Cable machine

How to Perform

  1. Set up for Straight-Bar Press-Down with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the triceps brachii.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the triceps brachii.
  • Engages the forearms, shoulders for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

V-Bar Press-Down

Primary Muscle: Triceps brachii

Secondary Muscles: Forearms, shoulders

Equipment: Cable machine

How to Perform

  1. Set up for V-Bar Press-Down with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the triceps brachii.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the triceps brachii.
  • Engages the forearms, shoulders for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Reverse-Grip Press-Down

Primary Muscle: Triceps brachii

Secondary Muscles: Forearms, shoulders

Equipment: Cable machine

How to Perform

  1. Set up for Reverse-Grip Press-Down with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the triceps brachii.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the triceps brachii.
  • Engages the forearms, shoulders for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Single-Arm Press-Down

Primary Muscle: Triceps brachii

Secondary Muscles: Forearms, shoulders

Equipment: Cable machine

How to Perform

  1. Set up for Single-Arm Press-Down with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the triceps brachii.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the triceps brachii.
  • Engages the forearms, shoulders for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Parallel Bar Triceps Dip

Primary Muscle: Triceps brachii

Secondary Muscles: Forearms, shoulders

Equipment: Bodyweight or listed equipment

How to Perform

  1. Set up for Parallel Bar Triceps Dip with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the triceps brachii.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the triceps brachii.
  • Engages the forearms, shoulders for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Bench Dip

Primary Muscle: Triceps brachii

Secondary Muscles: Forearms, shoulders

Equipment: Bodyweight or listed equipment

How to Perform

  1. Set up for Bench Dip with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the triceps brachii.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the triceps brachii.
  • Engages the forearms, shoulders for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Machine Assisted Dip

Primary Muscle: Triceps brachii

Secondary Muscles: Forearms, shoulders

Equipment: Machine

How to Perform

  1. Set up for Machine Assisted Dip with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the triceps brachii.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the triceps brachii.
  • Engages the forearms, shoulders for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Close-Grip Bench Press

Primary Muscle: Triceps brachii

Secondary Muscles: Forearms, shoulders

Equipment: Bodyweight or listed equipment

How to Perform

  1. Set up for Close-Grip Bench Press with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the triceps brachii.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the triceps brachii.
  • Engages the forearms, shoulders for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Diamond Push-Up

Primary Muscle: Triceps brachii

Secondary Muscles: Forearms, shoulders

Equipment: Bodyweight

How to Perform

  1. Set up for Diamond Push-Up with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the triceps brachii.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the triceps brachii.
  • Engages the forearms, shoulders for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Dumbbell Kickback

Primary Muscle: Triceps brachii

Secondary Muscles: Forearms, shoulders

Equipment: Dumbbells

How to Perform

  1. Set up for Dumbbell Kickback with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the triceps brachii.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the triceps brachii.
  • Engages the forearms, shoulders for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Cable Kickback

Primary Muscle: Triceps brachii

Secondary Muscles: Forearms, shoulders

Equipment: Cable machine

How to Perform

  1. Set up for Cable Kickback with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the triceps brachii.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the triceps brachii.
  • Engages the forearms, shoulders for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]