Arm Training, Part 2, Triceps.

Two movements. All three heads. No unnecessary complexity.

🎥 Video • 2 min

📖 Read • 2 min

The triceps’ primary function is elbow extension. To effectively train all three heads, you only need two complementary movements that allow you to train the muscle through different positions.

1. Triceps Extension / Pushdown

Your first movement should be a triceps extension or pushdown, performed with your upper arms positioned beside your body.

This movement trains all three heads of the triceps, while providing a particularly useful stimulus for the long head.

Key points:

  • Keep your upper arms beside your body.

  • Focus on extending the elbow rather than moving your entire arm.

  • Use a controlled range of motion.

  • Choose a variation that allows you to progressively increase your strength over time.

2. Shoulder Extension Movement

To complement the pushdown, use a movement that involves shoulder extension, such as an overhead extension, JM press or dip.

Changing the position of the shoulder alters the contribution of the different triceps heads, allowing you to place greater emphasis on the medial and lateral heads while reducing the relative contribution of the long head.

Key points:

  • Choose an exercise that incorporates shoulder extension.

  • Overhead extensions, JM presses and dips are all suitable options.

  • Select the variation that feels most comfortable and allows you to progressively overload.

Keep It Simple

You don’t need a long list of triceps exercises. Pick one pushdown/extension variation and one complementary shoulder-extension movement, then focus on getting stronger while maintaining good technique.

Key Takeaways

✓ The triceps primarily perform elbow extension.
✓ Use two complementary movements to effectively train all three heads.
✓ Start with a pushdown/extension with the upper arms beside the body.
✓ Add a movement involving shoulder extension to complement your first exercise.
✓ Suitable options include overhead extensions, JM presses and dips.
✓ Choose your favourite two movements and progressively get stronger over time.

✓ Triceps

Next lesson → Chest