The dumbbell triceps extension, also known as the overhead dumbbell triceps extension or French press , is one of the most effective isolation exercises for targeting the triceps brachii. Research shows that training the triceps in an overhead position leads to greater hypertrophy of the long head of the triceps. When your arm is raised … Read more
The lateral head of your triceps gives tricep horseshoe shape, but its lagging in many. Here’s the truth: Most training programs overload the long head while neglecting the lateral head completely. It’s not your fault. But it is your problem to fix. I spent 6 months testing every lateral head isolation technique in the exercise … Read more
The Incline dumbbell tricep extension is very effective for targeting the triceps brachii. It resembles the incline skull crusher but has a slightly different movement pattern. Unlike skull crushers, where the weight is brought down towards your skull, the incline dumbbell tricep extension focuses on extending your arms behind your head while lying on an incline bench … Read more
Most lifters obsess over the long head of their triceps (horseshoe everyone wants), while completely ignoring the medial head. Big mistake. After 10+ years of training and studying biomechanics, I’ve discovered that the medial head is the unsung hero of impressive tricep development. When properly developed, this inner portion of your triceps creates that dense … Read more
Want sleeve-stretching, ‘horseshoe’ triceps that truly pop? Then take note: you’re missing out on significant arm growth if you‘re not deliberately hitting the long head of your triceps. Today, I’m pulling back the curtain on the exact exercises and proven techniques I use to help clients (and myself) precisely target and blow up their triceps long head. It’s not … Read more
Training your triceps muscles is important if you want your arms to get bigger or stronger. As a beginner, you may not know the names of many triceps exercises, and without knowing the terminology, it can be challenging to research new exercises or make sense of workouts. Terms like “close-grip bench press” and “overhead extensions” … Read more
Your triceps make up nearly 70% of your upper arm mass. Yet, most people spend 80% of their arm day doing bicep curls. Big mistake. I learned this the hard way. For years, I hammered my biceps with set after set of curls, wondering why my arms weren’t growing. Then I discovered the power of … Read more
The renegade row is a full-body exercise that targets the primary muscle groups of the back, shoulders, and core while also engaging the triceps, biceps, and legs. It’s a powerful combination traditional plank and dumbbell row: You alternate between rowing one dumbbell up towards your chest while simultaneously stabilising your entire body with the other … Read more
Barbell triceps exercises are a great way to build muscle mass and strengthen your triceps. Due to the mechanical tension, they activate more than one muscle group at a time. I have tested dozens of variations on hundreds of clients, from complete beginners to competitive powerlifters. These 7 exercises consistently produce the best results for … Read more