How To Actually Train Your Triceps — Key Takeaways
Make an overhead triceps extension your first triceps exercise every session — the lengthened position is where maximum growth occurs.
Key takeaways
Rope cable extensions bias long head via pull mechanics; V-bar shifts to front delt press
Rope cable extensions bias long head via pull mechanics; V-bar shifts to front delt press
- Rope forces a pulling/throwing motion, keeping long head dominant
- V-bar allows 30-40% heavier loads but recruits front delts into a press pattern
Lean-away cable extension enables beyond-failure reps with hip drive
Lean-away cable extension enables beyond-failure reps with hip drive
- Leaning back lets you brace and use hip momentum after failure
- Control the negative, then drive through — build a rhythm for added volume
Thumb-over grip on skull crushers improves wrist/forearm rotation and elbow comfort
Thumb-over grip on skull crushers improves wrist/forearm rotation and elbow comfort
- Not wrapping thumbs allows more rotation at wrist and forearm
- Downstream effect is reduced elbow strain during the movement
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In this video
- 1mTriceps Anatomy and Training Rationale
- 1mEZ-Bar Skull Crushers: Setup and Grip
- 2mSkull Crusher Variations and Overhead Positioning
- 3mCable Extension Variations and Torso Angles
- 4mRange of Motion and Lengthened Emphasis
- 5mRope vs V-Bar Mechanics
- 7mProgramming Takeaway
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