Why Your Triceps Routine Might Be Holding You Back
If you want strong, defined arms—or maximum pressing power—how you train your triceps matters. Many people overlook key anatomy and biomechanics, which means their technique isn’t as effective as it could be. Research shows you can build more strength in the overhead position than with the classic pushdown alone.
The triceps are the primary extensors of the elbow and upper arm, made up of three heads: medial, lateral, and long. For balanced development, all three need to be challenged. Take the common bent-over “kickback,” for example. It’s often performed without fully lengthening or contracting the muscle—especially the long head—limiting the motion of the triceps’ prime movers. Instead, include exercises that work the long head in both its most stretched and contracted positions for full benefit.
Overhead triceps movements also rely on the shoulder stabilizers to maintain proper elbow alignment. If shoulder health is an issue, variations with cables or bands can be a safer, but still effective, alternative.
Cable overhead with rope or bar
The cable overhead using a rope or bar targets the long head of the triceps. This tricep exercise places the long head of the tricep on high tension, as the long head crosses both the elbow and shoulder joint.
- Move the cable setting to waist level.
- If using ropes, grab the rope underneath so that your hands are facing forward.
- Stand in a staggered stance, and make sure you keep a neural spine throughout the movement: don’t overarch your back.
- Keep elbows pointed straight ahead.
- Start with elbows fully bent; it’ll feel like a big stretch.
- Extend the arms as you extend your chest upwards.
- Fully lockout at the top of the move, and return to start.
TRX Skull Crush
The TRX isolates and targets the triceps and includes isometric core stability. Using the TRX results in greater total body development than traditional barbell and dumbbell versions of this exercise.
- Set the TRX at mid-lenght.
- Face away from the anchor, grab the handles, and lean forward so your torso is at least 45 degrees to the ground.
- Position the arms in front of the chest, ( you will be in a plank position ) bend elbows to 90 degress. At this point, the hands should be at forehead height.
- Keep your trunk as stiff as a boad from head to heels, and fully extend the arms.
- 8-12 reps.
Tricep Kickback
Tricep kickback
A common mistake, as seen in photo, is not holding the working arm high enough in order to create tension in the tricep, and not fully extending and shortening the arm.
Overhead triceps with a band
Using a band is a great alternative if you don’t have a cable machine or are waiting for equipment at the gym. The band increases resistance as you extend your elbows, and you can adjust the tension by using different bands or changing the placement of your hand on the band.