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Tricep Rope Extensions
If you don't have a TRX suspension kit, you can use a rope to do overhead tricep extensions with bodyweight. The further you step away from the bar, the more difficult the exercise. This one works the triceps and requires core strength/stabilization. It also is a grip strength exercise.
Tricep Strength Band Pressdowns
Strength bands provides progressive resistance towards the end of the pressdown movement. By doing overhand and underhand grip pressdowns/extensions, you target all tricep heads in a balanced fashion. To isolate, try not to move the upper arm too much - have it in a fixed position. Exhale as you are pressing down/extending and inhale on the return.
Overhead Kettlebell Tricep Extensions
This is a great exercise for working the triceps in the lengthened position. Keep elbows in tight and do full range of motion, feeling a stretch in the triceps at the bottom of the movement. At the top extension, keep wrists extended for better contraction. Exhale as you extend and inhale on the return.
Kettlebell Skullcrushers
Skullcrushers are definitely one of my favourite tricep exercises. You can do them with dumbbells or a barbell. If you perform them on a bench you can add difficulty by doing them on a decline. A bench also allows for greater range of motion than the floor. Take your skullcrushers to the next level with kettlebells. They create more pull and tension. Try doing these on the floor first, then progress to a bench. Keep your elbows in tight and pointing to the ceiling. Bring the weight slowly to the floor with minimal upper arm movement. Inhale lowering and exhale as you press the weight up.
Cable Tricep Pressdowns with Added Strength Bands
This is a creative and effective exercise for the triceps. These are standard cable tricep pressdowns with added tension (using a resistance band) on the last half of movement. This helps to build explosive power and improve performance of other lifts like bench and shoulder press. They will assist you in breaking through the “sticking points”. Press without leaning or rounding your back, try to keep your chest high. There shouldn’t be too much upper arm movement. Exhale as you pressdown and inhale on the return.
Overhead Cable Rope Extensions
Overhead cable rope extensions work the triceps from the lengthened position. Keep your elbows pointed to the ceiling. There should be no rocking motion. Extend and exhale and inhale on the return to starting position. To effectively work the triceps from this position, combine overhead cable extensions with overhead dumbbell extensions.
Tricep Bench Dips on Equalizer Bars
This exercise works the triceps in the shortened starting position. I prefer these over standard ones with hands on a bench because there is less stress on the wrists with the hands wrapped around the bar. Inhale as you lower yourself and exhale coming up.
Tricep Kickbacks with Dumbbell
Kickbacks are a tricep exercise that works the muscle from a shortened starting position. Use a split stance position and rest your upper body on your thigh. Use the opposite arm for the exercise. Keep your elbow high and kickback the weight so it is parallel to the floor. Exhale as you extend your arm and inhale on the return. For optimal strength and muscular development, It is effective to add other variations of kickbacks using bands or a cable machine to stress the muscle throughout the strength curve.
Kettlebell Skullcrushers on Bench
Skullcrushers with kettlebells on a bench work the triceps intensely – especially for the first half of the movement. These should be first performed on the floor for safety as this limits extreme range of motion and strain on the triceps. More advanced lifters can progress to performing these on a bench. The bench allow the triceps to be fully stretched. Using the full range of motion maximizes muscle building and strength. Bring the kettlebells down until your hands are at the sides of your face. Keep the elbows pointed to the ceiling. Extend and exhale. Inhale on the return.
Barbell Tricep Press
Tricep barbell presses are a great mass builder for triceps. This exercise also helps to improve your other major bench presses for chest. Have your hands positioned about a foot apart. The upper arms should rub against your sides with your elbows pointing down. Exhale while pressing and inhale while lowering.
Dumbbell Skullcrushers with Rotation
This exercise is a variation of the standard skullcrusher. The rotating action targets the triceps slightly different. Start lying with you back on a bench. Hold dumbbells by the side of your head with hammer grip. While keeping elbows pointed straight up to the ceiling, extend and rotate so your palms are facing away. Exhale as you extend and inhale on the return.
Overhead Tricep Extensions with Dumbbells (Two and One Arm)
This exercise targets the triceps from a stretched starting position. Hold one dumbbell behind your head with hands overlapping each other. Keep your elbows pointed to the ceiling. Bring the weight down until your elbows are bent 90 degrees. Extend and exhale. Inhale on the return down.
Overhead Extensions with Band
Overhead tricep extensions with a strength band is a great exercise that targets all heads of the triceps (lateral, medial, and long). Anchor a resistance band to the floor. Grab the band from behind with elbows bent at 90 degrees and with the upper arm in a straight vertical line. Extend the arms and pause at the top of the movement. Lower slowly. Exhale as you extend and inhale as you lower.
Kickbacks with Band
This is one of the best tricep exercises for controlled tension especially towards the end of the movement. With dumbbell kickbacks it is much harder to pause and control the movement. With the bands you can have great mind to muscle connection and this helps with developing strength and muscle growth. Position yourself with split stance with knee resting on the bench. Keep your working elbow high above your back. There should be minimal upper arm movement throughout the exercise. Extend your arm and exhale. Slowly return to starting position while inhaling.
Pressdowns – Close and Far
Standard cable pressdowns stimulate/stress the tricep heads fairly equally, with slight more focus on the lateral (outside) and long heads (middle).. By changing your body position from close to far from the weight stack you challenge the triceps across the whole range of motion. When pressing down, keep your upper arm pinned to your body. Minimize upper arm movement. Extend at the elbow while exhaling and slowly return to the starting position while inhaling.
Hammer Pressdowns – Close and Far
Cable hammer pressdowns stimulate/stress the tricep heads fairly equally. By changing your body position from close to far from the weight stack you challenge the triceps across the whole range of motion. When pressing down, keep your upper arm pinned to your body. Minimize upper arm movement. Extend at the elbow while exhaling and slowly return to the starting position while inhaling.
Reverse Grip Cable Pressdowns
Reverse grip tricep pressdowns (or extensions) are an exercise that emphasizes stress on the medial (inner) head of the triceps. It is not the most "functional" exercise but it is a good one to build size and balance to the upper arms. By positioning near or far to the weight stack it changes the resistance along the strength curve. Position the handle so that the elbow is bent less than 90 degrees at the starting position (this helps to achieve full range of motion). Keep an upright position and do not use your upper body weight to assist the movement. There should be minimal upper arm movement. Keep your core braced and extend the arm. Exhale as you press and inhale on the return.
Decline Kettlebell Skullcrushers
This is my favourite way to perform skullcrushers. Kettlebells and a decline angle make thiis the most challenging way to execute them. Just by adding a slight decline you stimulate the muscle fibers at least 10 percent (according to some studies using electromyography). This exercise stimulates the long and lateral heads very well. I prefer including this exercise usually earlier in an arm workout because it is demanding. Keep elbows pointed to the ceiling and avoid upper arm movement throughout the exercise. Bring the weight behind your head slowly while inhaling. Extend and exhale.
Cross-Body Dumbbell Extensions
This is a good tricep exercise that emphasizes stress on the long head of the triceps. Lie on a bench or on the floor. Using a light dumbbell, start with one elbow pointing to the ceiling. Bring the dumbbell down to your opposite shoulder slowly (while inhaling). Exhale and extend your arm back to the starting position. .
Overhead Extensions with Kettlebell Attached to Band
This is a good tricep exercise that emphasizes stress on the lateral head of the triceps. Use a strength band resistance that will allow for some bounce/instability. Keep your elbows pointing to the ceiling. Do this exercise at a tempo that is controlled chaos (create bounce but control it). Extend your arms up and outwards. Exhale as you extend and inhale on the return.
Dumbbell Kickbacks with Palm Down and Up
Performing dumbbell kickbacks with different arm orientation emphasize stress on different tricep heads. By performing them with a rotation and palm up, you target the lateral (outside) head slightly more. By performing these with palm down, you target the medial (inside) head slightly more. Keep your elbow high and above your back. Extend and exhale. Slowly return to starting position while inhaling.
Tricep Pushups on Floor and Tricep Pushups on Bench
Tricep pushups are a great exercise to build tricep/upper arm muscle mass and strength/power. They stimulate the tricep head fairly equally.They demand a decent amount of starting strength. If they are too difficult to perform on the floor, try doing them elevated on a bench. Hands should be within a foot apart. Elbows tucked into your sides. Lower yourself slowly while inhaling. Exhale and explode up.
Drop-Set Dips on Lebert Equalizers
Drop set dips are a great exercise to achieve muscle fatigue and push towards failure. They are a good exercise to build tricep mass. Start with bodyweight. As you start losing your strength, add heavier and heavier bands (until you complete about 15-20 reps). These are straight-forward standard technique dips. Try to go low and slow on them. Exhale as you press up and inhale on the way down.
