Triceps Pressdown Exercises

Triceps Pressdown Exercises

A triceps pressdown refers to a movement where a handle is attached to the high-pulley of cable/
plate-stack apparatus and the handle is pressed down from a fully flexed elbow position to a fully
280 Advanced Techniques in Weight-Resistance Training
extended elbow position. The following three triceps pressdown movements will be covered in this
section:

- Pronated-Grip Pressdowns;
- Semi-Pronated-Grip Pressdowns—”Rope” Pressdowns;
- Supinated-Grip Pressdowns.

Pronated-grip Pressdown
The standing triceps pressdown or pushdown movement represents one of the most favored exercises
in the entire triceps movement inventory. The high popularity of the triceps pressdown is undoubtedly
due to the fact that this movement works all three heads of the triceps brachii. The considerations
given to the cable contraction affords opportunity to apply a different accentuation on the
triceps in a mass-mover exercise. It should be noted that the pressdown movement works the lateral
and medial heads while the utilization of heavier resistance is required to stimulate the long head. As
the weight is increased the natural areas of accentuation (lateral and medial heads), begin to seek out
assistance form the inner portion of the triceps in order to make the lift. As with all triceps exercises,
there is a great tendency to apply “cheating” to the movement application and as such great care
must be taken to apply proper movement methodology throughout the entire execution in order to
gain maximum results from this highly-beneficial exercise.

Vertical Posture
Recommended
There is a tendency to lean forward
during the execution of the concentric
contraction in effort to apply
added leverage into the movement
application. It is important to remain
in the vertical position throughout the
execution of the movement in order to
promote maximum accentuation of
the triceps. Advanced trainees may
want to lean into the movement during
applications of “cheat” sets in effort
to provide for an increase in
poundages in manner of maximizing
white-fiber hypertrophy. However, if
the beginning trainee applies a leaning
posture into the movement there will
be a severe reduction in the emphasis
that will be placed upon the triceps as
the burden of the load will be moved
by virtue of chest and shoulder muscle
activity.

Keep Elbows Down, Back,
and Tucked
There is a tendency to allow
the elbows to flare out during the
execution of the concentric contraction
phase. If the elbows are
permitted to flare out during the
movement there will be a strong
incorporation of the chest muscles
into the movement application. As
well, there is a natural urge to raise
the elbows up during the eccentric
contraction phase of the movement.
It is imperative to keep the
elbows down in order to provide
for optimum extension action of
the forearms.

Remember, it is the extension action of the forearms that activates the triceps. Also, there is a
natural tendency to allow the elbows to come forward past the parallel line of the body during the
eccentric contraction phase. It is vital the elbows be maintained in the desired parallel-to-the body
position in order to effectively perform a full range-of-motion movement application. Less than full
ROM applications severely curb the effectiveness of the exercise.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture for the movement by facing the overhead pulley station
on the triceps pressdown station. Assume a shoulder-width stance with the knees and hips
slightly bent. Establish a flat, rigid posture of the back and keep the head erect. You do not want
to apply a forward lean and, as such, the chest should be as vertical as possible and not at an angle.
- Grasp the straight bar in a closed pronated-grip and pull it down to the top of the chest in effort
to establish the correct starting point. The elbows should be placed back of parallel and down
near the ribs and tucked close to the body.
- Initiate the concentric contraction phase of the movement by pressing the weight downward by
extending the forearms. You will be severely challenged to maintain the fixed (down, close, and
back) position of the elbows.
- You will want to press with as much accentuation in the pinkies in order to prompt the neuralimpulses
to travel up the outer portion of the forearm and into the triceps. The tendency with
this movement is for the trainee to accentuate the powerful thumb and forefinger which encourages
the neural-impulses to travel up the inside of the forearm and into the anterior deltoid and
chest region. As well, maintaining
an extended-wrist position will
crease the amount of pressure exerted
upon the forearm flexors and
will help to maximize the muscle
recruitment in the triceps.
- Complete the concentric contraction
phase by pressing the weight
downward to the fully- extended
finish-position. You will want to
make certain to avoid the common
practice of “snapping-out” at the
conclusion of the movement. A
good idea is to pause for 2-3 counts
and squeeze the triceps at the finish
position in order to promote the
impulses to travel up the triceps until they reach the uppermost portion. The tendency with this
movement is to offer no more that a brief pause at the conclusion of the lift which does not
provide maximum activation of the upper portion of the triceps brachii.
- When you are satisfied that the triceps have been maximally stimulated from their origin to their
insertion, slowly allow the bar to raise upward. Remember to apply strong neural- impulsing into
the triceps in order to garner the greatest benefit from the movement. There is tendency to absorb
the burden of the weight with the forearms and with the shoulders during the eccentric
contraction phase of the movement.
- Slowly allow the bar to come to a halt at the eccentric contraction finish position making certain
that the elbows are down, back, and in throughout the movement application.
- You will want to resist the urge to apply a rocking motion of the hips in effort to “cushion” the
burden of the load. If the shoulders have been strongly involved in the movement, the “cushioning”
application will be more pronounced; however, if the triceps have been called upon to provide
support of the load there will be a lesser tendency to apply a rocking action of the body.
The rocking action encourages a hip-thrust application which incorporates momentum into the
subsequent concentric contraction which severely reduces the effectiveness of the exercise.

Keys to the Lift
- Maintain a vertical posture throughout execution of the entire movement. You will want to avoid
leaning into the movement.
- Establish and maintain the crucial fixed elbow position (down, back, and in), throughout the entire
execution of the exercise.
- Avoid any rocking action of the body during the completion of the eccentric contraction phase
of the movement.
- Avoid any hip-thrusting action during the initiation of the concentric contraction phase of the
movement.
- You will need to concentrate on resisting the natural tendency to “snap-out” during the completion
of the concentric contraction phase of the movement.
- You will need to resist the urge to allow for a springing action to be applied at the completion of
the eccentric contraction.

Semi-pronated-grip Pressdown — “Rope Pressdown”
The semi-pronated grip application of the triceps pressdown movement provides strong accentuation
of the lateral region of the triceps brachii. A V-bar handle is utilized for this particular application.
A rope can also be used for this movement which allows for a slight opening action at the
completion of the concentric contraction phase of the movement. The opening action allows for an
alteration of the accentuation of the movement from that of parallel to include the inner (long head)
region of the triceps brachii. It should be noted however that strong neural-impulsing is required to
be directed to the inner region of the triceps; if the impulse is left out to the lateral region of the triceps
then that is where the accentuation will remain.

Greater Tendency to Apply Rocking Action
The semi-pronated grip variation encourages an even greater tendency to provide a rocking action
of the body during the completion of the eccentric contraction phase of the movement and a
subsequent hip-thrusting action during the initiation of the concentric contraction phase of the
movement. You will be severely challenged to provide correct movement methodology throughout
the entire execution of this seemingly easy but extremely demanding exercise.

Greater Tendency to Break
Proper Form
There is also an increased tendency
to allow for a collapse of the
desired elbow position during the
application of the movement. The
elbows are encouraged to come
forward and rise up during the eccentric
contraction phase. Also
there is a tendency to keep the
arms in a position of elbow-flexion
during the application of the concentric
contraction phase of the
movement. In addition, there is
increased accentuation applied by
the forearms during the concentric
contraction phase. Plus the shoulders
are encouraged to apply the
onus of exertion in resisting the
burden of the weight during the eccentric contraction phase of the
movement. An increased tendency to flare the elbows during the
concentric phase of the movement exists as well.

Adjustment Necessary for Full Range-of-motion
There is also greater difficulty experienced in providing for a full
range of motion movement application during the concentric contraction
phase of the semi-pronated pressdown movement application
as the hands are brought down to the thighs and blocked before
the full extension action can be completed. It is necessary to position
the body so that there is sufficient clearance provided for the full
extension action to be completed in order to gain the most out of
the exercise.

Importance of “Pinkie-Pressure”
It is important that the pinkie remain in control with the bar in
order to provide maximum concentration into the triceps. The general
tendency with this movement is to raise the pinkies away form
the bar which increases the involvement of the anterior deltoid and
reduces the activation of the triceps.

Summary of Correct Exercise Execution
The basic approach to the pressdown movement will be repeated
with the semi-pronated grip variation of the pressdown
movement. There are a number of key points to consider with respect
to the semi-pronated grip pressdown application that are not as
pronounced in the other pressdown movement. For example:
-It is essential that the trainee concentrate fully on the triceps
during the entire movement application as there is a strong tendency
to allow the emphasis of the movement to be directed
with the forearms and the shoulders.
-The trainee will hard-pressed to avoid having the arms remain in
a flexed position and, as such strong concentration will be required
in order to apply the proper fully-extended arm position
during the completion of the concentric contraction phase of
the movement.
-It is important to apply the correct posture for the lift by utilizing
increased hip and knee flexion in manner of providing clearance
for the hands in order to allow for a full ROM movement
application during the concentric contraction phase of the
movement.
- The elbows will also be encouraged to come forward even more
than is evidenced during the other pressdown exercise variations.
Strong concentration will be required in effort to avert the
tendency to allow the elbows to come forward and then to raise up
with an elbows-bent posture of the arms.
- There should be no forward leaning during the movement application.

Keys to the Lift
- Do not grip too low on the rope (top-left image on the preceding page):
ensure that the finish position of the hands is not outside the elbow joint.
- Make sure the finish position of the hands is close to the body. Do not push the rope forward as
the arms are being extended (middle-right image on the preceding page).
- Maintain a straight back position. Leaning towards the pulley during this movement will accentuate
the front deltoid and the chest rather than isolate the triceps (bottom-left image on the preceding
page).
- Utilize pinkie pressure through the entire range of motion so that the force vectors remain in the
triceps rather than in the front deltoid and chest.

 

Supinated-grip Pressdown
The pressdown movement can also be applied with a reverse (supinated) grip application which
provides for a variation of the cable application of the pressdown movement. The reverse-grip application
reduces the involvement of the forearms and also discourages the utilization of the shoulder
muscles as well as the chest muscles. As such lighter resistance should be employed with this version
of the pressdown movement.

Reverse-grip Application Accentuation
The reverse-grip application accentuates the lateral portion of the triceps brachii. There is a
stronger tendency to apply elbow-flexion during the eccentric contraction phase of the movement.
As well, there is a tendency to allow for the elbow-flexion posture to remain partially in place during
the execution of the concentric contraction. Also, there is a tendency to allow for the elbows to come
forward during the eccentric contraction. A leaning forward action is also encouraged during the reverse-
grip application and, as such, strong concentration is needed to retain the desired vertical position
of the body during the entire movement application.
Importance or “Pinkie Pressure”
It is important that the pinkies remain in strong contact with the bar throughout the entire execution
of the exercise in order to promote maximum activation of the triceps. There is a strong tendency
to lift the pinkies from the bar as such action encourages the strong activation of the shoulders
(anterior deltoid) into the movement. Activation of the deltoids reduces the effects of the exercise
upon the desired region of the triceps and, as such, should be avoided.

Tendency to Keep Arms in Flexed
Position
There is also a strong tendency to maintain
a flexed position of the arms due to the effects
of gravitational pull upon the elbow joint which
almost passively responds to the burden created
a constant flexed-elbow position. The proper
arm position is the fully-extended elbow joint
posture which allows for the correct extension
movement to be applied. With the elbows maintained
in a constant (varying degrees) position
of elbow-flexion there is a need for the trainee
to bend forward at the waist in effort to “press”
the weight downward. By not extending at the
elbow-joint the triceps extension exercise is not
being performed but rather a flawed (ineffective)
variation of the exercise is being performed.
It is also important that the trainee
concentrate on maintaining the fixed elbow position
during the eccentric contraction phases of
the movement and not to be tempted to allow
for flexion to occur as the stretching aspects of
extension movement application will be lost in
the eccentric contraction phase as well.

Body Posture Important to Full ROM
Application
It is important to position the body in such
a way so as to allow for clearance of the hands
to the fully-extended position during the concentric
contraction phase of the movement. It is
not desirable to simply lean over the bar and to
drive the hips back in effort to extend the ROM
It is important to remain upright and to lead the
movement with the bands and not the elbows in
order to gain maximum stimulation of the triceps.
The upright posture will also allow for
greater stretch in the eccentric contraction
phase of the movement where great inroads can
be made to enhance muscle hypertrophy due to
the benefits attributed to eccentric contraction stimulation.

Summary of Correct
Exercise Execution
The rudiments of correct exercise
execution remain consistent with the
pronated-grip triceps pressdown exercise.
There is a strong penchant to
apply the onus of exertion of the grip
with the thumb and forefinger as opposed
to the pinkies. Thumb and forefinger
accentuation will emphasize
the anterior deltoid heads of the
shoulders. The pinkies accentuation
will allow for the impulses to travel up
the outside of the forearms and into
the region of the triceps brachii.

- Align beneath an overhead pulley station and assume the correct preparatory posture with a
shoulder width stance and the head held erect. Grasp a triceps pressdown (straight bar) in a supinated
(just inside shoulder width) grip; the just inside shoulder width hand displacement is suggested
so as to allow for a full ROM of the movement application.
- The body should be placed beneath the pulley and the elbows should be kept down and back
and in close to the body. This desired positioning of the elbows is to be maintained throughout
the entire execution of the exercise.
- Initiate the concentric contraction phase of the movement by utilizing elbow-joint extension to
lower the bar downward.
- Complete the concentric contraction phase of the movement by lowering the arms downward to
the fully-extended position.
- Initiate the eccentric contraction phase of the movement by raising the forearms upward.
- Remember to maintain the down, back and in positioning of the elbows.
- Complete the eccentric contraction phase of the movement by raising the bar to the desired
shoulder-height finish position.

Keys to the Lift
- Utilize light resistance and maintain proper form throughout the entire execution of the exercise.
- Maintain the desired erect position of the body and avoid the natural tendency to lean into the
movement during the lowering of the weight.
- Concentrate fully on impulsing strongly into the triceps and avoid the natural tendency of applying
a great deal of force with the shoulders.
- You will want to concentrate fully in order to provide for the desired fully-extended position of
the elbows during the completion of the concentric contraction.
- Avoid snapping-out at the completion of the concentric contraction phase,
- You will need to concentrate fully on maintaining the desired down back and in positioning of
the elbows during the raising of the bar during the completion of the eccentric contraction phase
of the movement

(Triceps) Pronated-grip Overhead Barbell Extension

Pronated-grip Overhead Barbell Extension

The triceps extension movement can also be performed with a vertical or overhead movement
application. This exercise can be performed either standing or seated. For purposes of providing for
increased stability and improved balance, the seated position is recommended. A bench with a back
rest would be ideal for this exercise. You may consider using the preacher-curl bench. By turning
around facing away from the bed of the bench you can utilize the bed as a back rest. Though not
“ideal”, the improvised back rest can provide a measure of stabilization that is not offered with a
simple flat bench. If no back rest is provided then
the trainee will rely upon strict and proper form and
high concentration upon the triceps during the execution
of the movement.

If you prefer performing the exercise with a
standing posture you will want to bend slightly at
the knees and hips and establish a flat, rigid posture
of the back in order to reduce the amount of duress
that will be placed upon the lower lumbar region
during the execution of the movement.

Greater Stretch Provided with
Overhead Application
One of the significant benefits attributed to the
overhead or vertical extension variation is that
greater stretch can be provided for the triceps which
results in greater accentuation being exerted upon
the difficult-to-reach inner portion (long head) of
the triceps brachii. The increased stretch is provided
by facilitated shoulder extension provided by the
standing posture and vertical overhead application.

Increased Gravitational Force
On the negative side of the “good news/bad
news” concept associated with the overhead extension
movement application is that the forces of
gravity are even more pronounced in this exercise
than was evidenced in the supine triceps extension
movement. The increased stretch also presents a
problem to the trainee of having to bear the burden
of the load with the ligaments and tendons of the
muscles in a more highly-stretched (and thus weaker) position. If the triceps become fatigued, and/or
concentration is of less than maximal intensity, sporadic muscular response can occur. Without the
muscular strength to control the weight, the burden of the load must be taken up by the ligaments
and tendons which are in a highly-disadvantaged (stretched) position. Injury can easily result from
such circumstance and proper form is essential to the safe, efficient application of the overhead triceps
extension movement application.

Summary of Correct Exercise Execution
-Assume the correct preparatory posture by sitting (reversed) on a preacher-curl bench with the
back touching the bed of the bench or standing with a slight knee and hip-flexion.
- Utilizing a pronated close-grip, clean a barbell
to the shoulders and then press the
barbell to the fully-extended arms position.
- Initiate the eccentric contraction of the
movement by slowly lowering the weight
down behind the head until the barbell is
resting just above shoulder height at the top
of the trapezius. You will want to make certain
that the elbows remain in the fixed position
and that they are not permitted to
collapse during the descent of the weight.
There is a greater tendency to apply elbowflexion
during the overhead application of
the triceps extension movement.
- Complete the eccentric contraction phase
of the movement by drawing the weight to
a slow halt just above the trapezius muscles.
You will want to be careful not to allow for
a natural “bouncing” action at the conclusion
of the movement.
- After a brief pause slowly begin the concentric contraction by extending the forearms upward.
You will want to avoid the natural tendency to apply a thrusting action during the initiation of
the concentric contraction.
- Complete the concentric contraction phase of the movement by raising the arms to the fullyextended
position. You will want to avoid the tendency of “snapping-out” at the conclusion of
the lift.

Keys to the Lift
- Establish and maintain the desired stiff-arm position with the arms extended overhead.
- Remember to keep the elbows in close to the head throughout the movement application.
- Avoid the natural tendency of “bouncing” at the conclusion of the eccentric phase of the
movement in effort to apply momentum into the subsequent concentric phase.
- Utilize slow speed-of-contraction movement applications.
- Avoid the tendency of “snapping-out” at the conclusion of the concentric contraction phase.

(Triceps) Single-arm Horizontal Dumbbell Extension “Kickback”

Single-arm Horizontal Dumbbell Extension "Kickback"

The utilization of the single-arm dumbbell extension application can be performed with a horizontal
plane variation (triceps kickback) which provides accentuation of the lateral portion of the
triceps brachii. The triceps kickback movement produces an impressive sweeping curve of muscle
mass on the outside of the triceps. The kickback exercise is considered an isolation movement and as
such heavy weight is not required in order to gain results. As the movement application is performed
in the horizontal plane, greater resistance can be employed with less risk to the ligaments and tendons
of the shoulder joints. There is a tendency to “cheat” when performing this exercise however,
and frequently, trainees fall victim to “snapping-out” actions at the conclusion of the concentric contraction
phase of the movement which can easily cause damage to the highly-vulnerable elbow-joints.
Strict attention to the rudiments of proper movement methodology is required in order to provide
for the safe, efficient application of this very effective “shaping” movement.

Proper Horizontal Posture Essential
It is absolutely essential that the correct horizontal posture of the torso be established and maintained
throughout the entire execution of both the concentric and eccentric phases of the exercise in
order to garner any benefit from this highly-specific movement. There is a strong tendency to raise
the shoulders up during the completion of the set. As fatigue in the triceps increases there is a natural
tendency to alleviate the pressure and to provide a more advantageous angle-of-application as the
movement will not have to be performed directly against gravity. As well, by raising the body, new
fibers can be called upon to complete the set. Another common flaw in technique is seen when the
trainee applies a greater-than-horizontal angle-of-application into the movement. By leaning down
too far the shoulders (posterior deltoid heads), will be more strongly activated than the triceps during
the completion of the concentric contraction phase of the movement.

Essential to Maintain Parallel-to
the-floor Body Position
There is a strong tendency to twist the
body during the raising of the weight in
order to incorporate fresh fibers into the
movement and to allow for the movement
application to be performed at a less stringent
angle-of-application. As well the twisting
action provides a torque to be applied
into the lift which facilitates the lifting action.
Frequently, a twisting action is also
employed in the eccentric contraction phase
of the movement which provides for an
increase in the amount of torque implemented
into the subsequent concentric contraction.
Twisting actions severely curb the
effectiveness of the exercise and should
therefore be avoided.

This exercise can be performed either
standing (as depicted to the left), or on a
flat bench. If a flat bench is to used, place
the body in a position like that of a singlearm
dumbbell row but perform the elbowjoint
extension movement (depicted to the
left) rather than a row. Regardless of the
application, ensure a parallel position of the
upper torso relative to the floor is maintained.

Summary of Correct Exercise
Execution
- Assume the correct preparatory posture for the movement by aligning yourself with a flat bench
and by placing one knee up on the bench in a flexed position for support. Position the free (opposite),
hand palm down on the bench in manner of providing additional support. The knee and
hand placements should allow for a horizontal position of the back. A dumbbell should be
placed on the floor beside you.
- Bend down and pick up the dumbbell and then re-establish the horizontal posture of the back.
Bring the dumbbell up beside the body making certain the elbow is high enough so that it is parallel
to the body. The dumbbell should be positioned beside the chest in order to ensure maximum
ROM of the movement application.
- Making certain that the back is flat and the shoulders are squared to the floor, slowly initiate the
concentric contraction phase of the movement by raising the forearm upward. You will want to
make certain to maintain the high position of the elbow during the movement application.
- Complete the concentric contraction phase by slowly raising the forearm to the fully- extended
position. You will want to be careful to avoid the strong urge to “snap-out” at the conclusion of
the lift. The forearm and upper arm should be in a straight line at the fully- completed position.
Pause for one count before lowering the weight.
- Begin the eccentric contraction phase of the movement by lowering the forearms downward.
You will want to make sure that the elbow is maintained in the fixed position and is not permitted
to collapse during the descent. As well, you will want to be certain to bring the dumbbell all
the way to the desired finish position beside the chest in order to provide sufficient stretching of
the triceps during the eccentric phase. Aborting the eccentric phase before completion encourages
a rapid-fire herky-jerky transition from the eccentric to the concentric phases of the movement.
- You will need to concentrate fully on avoiding the natural tendency to swing the dumbbell up
under the body during the conclusion of the eccentric contraction.

Keys to the Lift
- Assume the correct preparatory posture by establishing and maintaining a horizontal position of
the back. You will need to resist the urge to lift up the shoulders during the concentric contraction
phase of the movement.
- Establish and maintain a high fixed position of the elbow throughout the entire execution of the
movement. High concentration is required to avoid the natural tendency to collapse the elbow
during the eccentric contraction phase of the movement.
- Do not allow any twisting actions of the torso to be applied during the raising and lowering of
the weight.
- You will need to apply strong concentration in effort to avoid the natural tendency to “snap-out”
at the conclusion of the concentric contraction.
- Strong resistance is also required in order to avoid the natural tendency to apply a “springing”
action at the conclusion of the eccentric contraction.

(Triceps) Single-arm Overhead Dumbbell Extension

Single-arm Overhead Dumbbell Extension

The versatility of dumbbell training is realized in the overhead triceps extension exercise with the
utilization of the single-arm dumbbell triceps extension movement. Normally the semi-pronated grip
provides for accentuation of the lateral head of the triceps but with the behind-the-back movement
application, the movement can be utilized to emphasize the long head of the triceps. As the gravitational
forces are magnified in the overhead triceps extension movements it is recommended that a
bench with a back support be used for the performance of the exercise; however, a standing application
can be used as well. Seeing it is
difficult to control the dumbbell it is
also advised that the opposite (free)
hand be utilized to stabilize the action
arm in order to cut down the risk of
having the dumbbell come down offline
which could easily invoke ligament
and tendon damage in the shoulders
and also strain the elbow-joint.

Two Movement Applications
Possible
The two approaches that can be
taken with the single-arm overhead
dumbbell triceps exercise are:

- To perform the movement with
the dumbbell parallel to the side
of the body (lateral head stimulation) with
the eccentric contraction finish-position behind the same-side posterior deltoid.
- To perform the movement with the dumbbell in a position that
is mid-way between the semi-pronated and pronated position at
about a 45° angle (long head stimulation) with the eccentric contraction
finish position at the upper portion of the mid-line of
the back. A pronated-grip is not applied as the movement application
would bring the dumbbell down near the skull. In order to
get the elbow back far enough to allow for clearance of the skull,
the shoulder ligaments would be stretched to a vulnerable length.

Difficult To Maintain Desired Elbow Position
The semi-pronated grip application allows for a more easilyfacilitated
maintenance of the inside position of the elbow while the
oblique 45° angle grip application encourages a flaring action of the
elbow during the eccentric contraction. As well, the elbow is encouraged
to dip more during the oblique 45° angle application that it
would during the semi-pronated grip application. This would indicate
that the oblique 45° angle application requires considerable expertise
and highly-concentrated contractions in order to provide proper execution
of the movement.

It should be noted that this movement is an isolation exercise and heavy weight is not required.
Proper form and not the amount of resistance will provide the beneficial effects of this exercise.

Summary of Correct Exercise Execution
- Assume the correct preparatory position on the seat of the preacher curl bench with the back
resting against the bed of the apparatus or standing upright position with a slight knee and hipflexion.
The feet should be firmly planted on the floor and the head held erect.
- Grasp a dumbbell in a pronated grip and extend the arms upward to the fully-extended position.
Grip the upper arm of the action arm with the fingers supporting the lateral region of the triceps
and the thumb placed against the bicep. Turn the dumbbell so that it is placed in an oblique 45°
angle position.
- Initiate the eccentric contraction phase of the movement by lowering the forearms down slowly.
Be sure to maintain the fixed position of the elbow and concentrate on not allowing the elbow to
flare out during the descent.
- Slowly complete the eccentric phase by drawing the weight to a halt at the desired finish position
with the thumb positioned at the top of the trapezius at the mid-line of the back. You will want
to pause for a count before returning the weight to the starting position in order to reduce the
tendency of applying a “bouncing action” at the conclusion of the eccentric contraction phase.
- Initiate the concentric contraction phase of the movement by extending the forearms upward.
You will want to avoid any thrusting actions in effort to provide momentum into the lift. The el-
bow should have been maintained in a fixed position and if so, no pressing action will be applied
during the raising of the weight. However, if you sense a pressing action in being applied you will
want to be careful on the subsequent eccentric contraction to avoid allowing the elbow to collapse.
- Slowly complete the concentric contraction phase of the movement by raising the arms to the
fully-extended position with the dumbbell positioned in line with the shoulder. You will want to
avoid the general tendency to “snap-out” at the conclusion of the lift.

Keys to the Lift
- Maintain the fully-extended position of the arm throughout the entire execution of the movement.
- Utilize slow speed-of-contraction movement applications throughout both the concentric and
eccentric phases of the movement.
- Avoid “bouncing” at the conclusion of the eccentric contraction phase of the movement.
- Avoid the tendency to “snap-out” at the conclusion of the concentric contraction phase of the
lift.

(Triceps) Overhead Double-arm Dumbbell Extension

Overhead Double-arm Dumbbell Extension

The double-arm dumbbell triceps extension exercise provides for the accentuation of the inner
portion (long head) of the triceps brachii and as such is considered a highly-beneficial addition to the
triceps exercise inventory. Either a standing or seated posture can be used for this exercise. The
seated version is recommended in order to lessen the potential strain on the lower back.
Accentuated Pressure Felt in Shoulders
As evidenced in all overhead movements, the double-arm triceps extension exerts pressure upon
the shoulders. The overlapping grip also squeezes the anterior deltoid heads in toward one another
which further accentuates the pressure felt in the shoulders and as a result strong concentration must
be directed to the triceps in order to allow for proper fiber recruitment of the triceps muscles and
not the deltoids.

Considerations for Elbow Position
One of the ways in which trainees attempt
to alleviate shoulder pressure is to flare the
elbows. There is a natural flaring-of-the-elbows
response to the movement application because
of the pronated position of the overlapping
grip. If the hands were positioned in a true
parallel position (both hands in position to
apply a chopping-like action) the elbows would
be encouraged to be kept close to the head.
The true parallel position of the hands (inner
triceps touching the ears position) would provide
accentuation of the lateral head while the
slightly more pronated grip would allow for the
emphasis to be placed upon the inner (long
head) of the triceps. You can experiment with
the slightly-altered hand positions to produce
the specific effects you are seeking. It should
be mentioned though that extreme flaring of
the elbows would encourage the onset of strain
on the vulnerable inner portion of the elbowjoint
and should be avoided.

Considerations for Desired Finishposition
It is recommended that the trainee apply a
less than the fully-extended arm position at the
conclusion of the concentric contraction. A
slightly-less than fully-extended arm position
would provide for a measure of safety and
would also encourage stronger activation of the
triceps. Essentially, there are three major considerations
attributed to the recommended
less-than-the-fully-extended finish-position.
These considerations are:

- When the fully-extended arms position is employed there is a great deal of stress exerted upon
the shoulder and elbow-joints. The burden of the load is taken up primarily by the bony structure
as the body strives to stabilize the load. The result is that the joints can become stressed to
the point of injury under such circumstance. In addition, with the body stabilizing the load with
the joints, there is experienced a reduced activation upon the muscles of the triceps resulting in
reduced growth and development potential.
- An even more significant negative ramification associated with the
employment of the fully-extended arms position is that when the
arms are extended fully there results a “jamming” type action of
the olecranon process into the fossa of the humerus. This “jamming”
action exerts great pressure upon the joint’s protective bursa.
If the bursa is constantly being pressured it can eventually break
down creating chronic pain in the region as well as leaving the unprotected
joint open to serious injury.
- The less-than-fully-extended arms position provides for a “continuous
tension” training application which is seen as highlyeffective
in increasing contraction intensity.
- Assume the correct preparatory posture for the exercise by sitting
on the preacher-curl bench with the back against the bed of the
bench. The back should be placed in a flat, rigid posture with the
shoulders back and the head held erect. The feet should be placed
squarely on the floor for additional stability.
- Grasp a dumbbell in an overlapping grip that is not considered
true vertical and not purely pronated and extend the arms overhead
to the just-less-than-the-fully-extended position. The desired grip would be one that sees
the hands positioned at about a 45° angle (there would be a little air pocket between the hands).
- Position the dumbbell in the ready position by raising the arms upward to the fully-extended position.
The elbows should be held high and in a fixed position.
- With the grip securely in place and the elbows positioned at about 45° from the head, slowly begin
the eccentric contraction phase of the movement by lowering the forearms. The elbows must
remain in their fixed position and only the forearms are permitted to move. You will need to focus
strongly on directing neural-impulses into the triceps in effort to avoid the strong involvement
of the shoulders and to provide for maximum benefit for the triceps.
- Complete the eccentric phase of the movement by lowering the weight behind the head. The
desired finish position of the descent would be that which allows for a natural full range-of- motion
to be applied. The eccentric contraction finish-position would see the dumbbell lowered to a
position that has the bottom plates just short of coming in contact with the trapezius. It is important
to maintain the erect posture of the body and to avoid leaning back in manner of “cushioning”
the effects of the load as it is lowered. It is also essential to maintain the fixed position
of the elbows during the completion of the descent in order to achieve optimum results from the
exercise.
- Remember to avert the urge to apply a “bouncing” action at the conclusion of the movement in
effort to provide momentum into the subsequent concentric contraction.
- Initiate the concentric contraction phase of the movement by slowly extending the arms upward.
You will want to maintain the elbows-in position during the raising of the weight in effort to
provide for maximum stimulation of the triceps.
- Complete the concentric contraction phase of the movement by raising the arms to the just- lessthan-
fully-extended-position (as outlined during the explanation of the preparation of the weight
for the commencement of the exercise). You will want to pause briefly at the conclusion of the
lift before preparing for the subsequent eccentric contraction phase of the exercise.

Keys to the Lift
- Maintain the desired 45° elbow-position when first applying this exercise. Adjustments to the
elbow position can be made upon further exposure to the movement.
- Work with light weight and concentrate fully in order to direct the impetus of the lift into the
desired region of the triceps.
- You will need to concentrate fully in order to resist the natural tendency to collapse the elbows
during the descent by focusing on maintaining the fixed elbow position.
- Avoid the urge to apply a “bouncing action” at the conclusion of the descent.
- As well, be aware to avert the tendency to “snap-out” at the concentric contraction finish- position.

(Triceps) Lying Dumbbell Extension

Lying Dumbbell Extension

The versatility of dumbbell training is realized with the utilization of the semi-pronated grip
dumbbell version of the lying triceps extension exercise. The hammer-grip application allows for a
different accentuation upon the triceps which provides for greater emphasis to be placed upon the
outer region (lateral head) of the triceps.

Added Balance Requirement
The dumbbell application invokes an
increased need to provide a balancing of the
weights during the movement application.
The built-in balance factor attributed to
barbell training is removed with dumbbell
training. The added requirement to provide
a balancing of the weights witnessed in
chest and shoulder training is evidenced
once again with the dumbbell triceps exercises.
The major difference however, is that
with shoulder and chest training additional
balancing can be provided by the surrounding
muscle groups. The triceps are left more
on their own and as a result, very often the
weights come down off-line frequently
leading to external (striking the face with
the dumbbell) or internal (shoulder and
elbow-joint) injury risk.

Summary of Correct Exercise
Execution
- Assume the correct preparatory position
for the lying dumbbell triceps extension
exercise by lying down on a flat
bench with the hips, back and head positioned
on the bench. The feet should
be flat on the floor with no arching of
the back evidenced. If the bench is too
high use a raised platform for the feet.
- Grasp a pair of dumbbells in a semipronated
grip and hold them over the
chest with the arms fully-extended.
- Slowly begin the eccentric contraction
phase of the movement by lowering the
dumbbells downward. You will need to concentrate on maintaining the fully-extended arms position
as there is a strong tendency to collapse the elbows during the descent.
- Lower the weights to the finish position of the eccentric contraction by utilizing strong neuralimpulsing
into the triceps in order to combat the forces of gravity which threaten to take over
control of the movement. In addition there are a number of common flaws in technique that you
will want to avoid in order to provide for the proper execution of the exercise.
- You will need to focus your attention on keeping the elbows close to the body during the descent
as there is a natural tendency to flare the elbows during the eccentric phase;
- As well, the dumbbells should be maintained in a parallel-to-the-body position throughout the
entire execution of the movement. You will need to concentrate in order to resist the urge to
draw the dumbbells over the body during the descent;
- You will also want to avoid the common flaw in technique of raising the head and sometimes
shoulders off the bench in effort to apply leverage to the lift and to reduce the exertion of the
load upon the triceps;
- Also, you will need to concentrate on avoiding the common practice of applying a “bouncing”
action at the conclusion of the eccentric phase of the movement;
- Slowly begin the concentric phase of the movement by extending the arms upward. You will
want to apply strong neural-impulsing into the muscles of the triceps in order to reduce the involvement
of the shoulders. Remember to keep the dumbbells aligned with the body as you raise
them upward.
- Complete the concentric contraction by raising the arms to the fully-extended position. You will
want to remember to avoid “snapping-out” at the conclusion of the lift.

Keys to the Lift
- Utilize strong neural-impulsing into the triceps in order to apply necessary balance and to reduce
the involvement of the shoulders in the movement application.
- Maintain a fixed position of the elbows and move only the forearms throughout the entire
movement application.
- Maintain the parallel-to-the-body position of the dumbbells throughout the entire movement
application.
- Avoid the tendency to apply a “bouncing” action at the conclusion of the eccentric contraction.
- Avoid “snapping-out” at the conclusion of the concentric contraction.

(Triceps) Lying Barbell Extension

Lying Barbell Extension

The supine or lying barbell triceps extension exercise represents a favored triceps movement for
many hard-core and beginning weight-resistance trainees. This exercise provides stimulation of all
three triceps heads and as such is considered a mainstay mass-mover triceps exercise.

Gravity-induced Flawed Posture
Due to the fact that the movement is
performed directly against gravity, there is a
strong tendency to allow for the elbows to
collapse during the execution of the eccentric
contraction phase of the movement. It
is important to maintain the fixed position
of the elbows in manner of proving for
maximum activation of the triceps during
the lowering of the weight. If the elbows
are permitted to collapse there will no stretching
advantage experienced during the
lowering of the weight. As well, if the elbows
are permitted to collapse during the
eccentric phase, there will be a pressing
action required during the initiation of the
ensuing concentric contraction which further
reduces the effectiveness of the exercise.

Summary of Correct Exercise
Execution
- Assume the correct preparatory position
by lying down on a flat bench with
the hips, back, and head secure upon
the bench. The feet should be planted
firmly on the floor. If the bench is too
high to allow for a flat-foot posture,
use a raised platform. It is important to
retain the flat prone posture of the
body during the entire application of
the movement.
- Lift the bar off the ground then slowly
lean back onto the bed of the bench.
You would want to avoid having a
spotter pass the bar over the face
whenever possible unless proper pre-cautionary measures are taken.
- Initiate the eccentric contraction phase of the movement by slowly lowering the weight down
from the fully-extended position by lowering the forearms down toward the top of the forehead.
The elbows must remain fixed in position with only the forearms moving. Remember to keep
the elbows tucked in close to the body in order to accentuate the triceps.
- Complete the eccentric contraction phase of the movement by lowering the hands down until
the knuckles touch the top of the forehead.
- Some trainees bring the bar down to the area of the mouth or the nose, but greater stretch is
gained by bringing the weight down to the top of the forehead. As well, should you experience
failure in making the lift and should the bar come crashing downward, it is better to be hit in the
forehead than to have the knuckles smash into the mouth or the nose.
- For purposes of providing for additional stretch the bar can be brought down behind the head
but with beginner trainees, there is a tendency to raise the hips off the bench in a natural “cushioning”
application of attempting to lessen the burden of the load. Raising the hips could
create injuries to the lower lumbar region. Once the rudiments of the exercise have been fully
garnered it is a good idea to begin bringing the hands down behind the head in order to provide
added accentuation of the long head which is activated due to the action of shoulder extension
which is incurred during the stretched position.
- You will want to utilize strong neural-impulsing in order to reduce the risk of having gravity take
over control of the lift and you will also want to avoid the natural tendency to allow for a bouncing
effect at the completion of the descent in manner of applying momentum into the subsequent
concentric contraction. Another reason the hands should be brought to the forehead and
not behind the head during the initial phase of learning of the movement. Bouncing the bar off
the forehead would discourage even the most zealous of “cheaters”.
- Slowly begin the concentric contraction phase of the movement by extending the forearms upward.
Remember, there should be no pressing action during this phase but strictly an extension
action.
- Complete the concentric contraction phase of the movement by raising the forearms to the fullyextended
position. Remember you may lock-out but you will want to definitely want to avoid the
pitfall of “snapping-out” at the completion of the lift.

Keys to the Lift
- Maintain contact with the floor with the entire foot throughout the execution of the movement
and maintain contact with the bench with the hips, back and head in order to avoid any dangerous
arching-of-the-back actions which could easily create lower lumbar region injuries.
- Maintain a fixed position of the elbows and make certain to keep the elbows tuck in close to the
body.
- Do not bounce at the conclusion of the eccentric contraction phase of the movement.
- Do not snap out during the completion of the concentric contraction phase of the movement.

(Triceps) Extension Exercises Intro

Triceps Extension Exercises

We shall now provide an analysis of the inventory of extension-type movements which can be
performed from the supine, seated or standing position in a downward or overhead fashion. Both
the pronated-grip and supinated-grip applications can be utilized. The pronated-grip approach is the
most readily recognized and provides activation of all triceps heads. As was evidenced with the reverse-
grip bench press exercise the supinated-grip variation of the extension exercises provides accentuation
of the long head of the triceps due to the additional stretch that is afforded during the
eccentric contraction phase of the movements.

General Overview

Grip Plays Important Role in Specific Accentuation
The particular grip that is applied will have a strong influence on the region of accentuation the
extension movement will have on the triceps brachii muscle. We have seen that the reverse-grip accentuates
high activation of the long head. Pronated grips accentuate the medial and lateral heads,
and to a lesser degree the long head. The semi-pronated (parallel) grip applications most significantly
accentuate the lateral head. All three grips are applicable in the supine, standing, seated, downward
and overhead movement applications. It should be noted that the pronated-grip will be utilized as the
grip of choice for purposes of our analysis.

Close-grip Recommended
The pronated closed-grip would be applied with an even closer hands displacement than was
used in the closed grip bench press exercise. Anywhere from zero (thumbs touching) to 3 inches
hand displacement would be recommended. Remember, as was the case with the pressing movements,
the closer the grip the greater the emphasis on the triceps while wider grip applications encourage
increased activation of the chest. The closer hand displacement is recommended on the basis
that the problems of related to pain incurred at the wrist-joints during the execution of the closedgrip
bench press are not repeated in the closed grip extension movements.

Stabilization or the Elbows Crucial
No matter the angle of application and regardless of the applied grip, proper execution of the extension
movements begins with the all-important considerations related to maintaining a stable
(fixed) elbow position during the performance of the exercise. There is an almost unavoidable tendency
to flare and lower the elbows during the execution of the exercise. If the elbows are permitted
to flare out during the movement, the emphasis is directed to the chest as opposed to the desired
region of the triceps. As well, if the elbows are allowed to drop downward during the lowering of the
weight they will be raised up again during the raising of the weight which turns the exercise into more
of a pressing movement than an extension movement. The pressing action would provide greater
stimulation of the chest and of the shoulders (during the overhead application), than it would the
triceps.

(Triceps) Reverse-Grip Bench Press

Reverse-grip Bench Press
The reverse-grip bench press movement provides added accentuation of the sometimes difficult
to reach long head of the triceps which allows this movement to emerge as a highly-beneficial exercise.
The reverse-grip bench press is perhaps the most seldom utilized exercise in the entire triceps
exercise inventory. This would seem strange in that this exercise—along with the close-grip bench
press—is one of the most effective when it comes to producing muscle mass to the triceps.

Proper Weight Selection
In order to establish a fundamentally safe approach to reverse-grip bench pressing it is essential
that the trainee utilize sound judgement in selecting the resistance to be used for the movement,
There are two major fundamental differences between conventional bench pressing and reverse-grip
bench pressing that need to be addressed in order to provide for enhanced growth and development,
and reduced injury-risk potential. First and foremost, the supinated grip bench press is performed for
triceps development as opposed to chest development as is the case with the conventional bench
press exercise. This would indicate that less weight should be employed as the triceps are far less powerful
than is the chest. Secondly, the supinated-grip application accentuates the triceps and produces
less supportive assistance from the chest and shoulders as does the pronated-grip and as such less
weight should be employed with the reverse bench press exercise than is used with the (pronatedgrip)
close grip bench press. Thirdly, there is less pressure felt in the shoulders (provided the proper
shoulder-width hand displacement is used) than is the case with the close-grip bench press, but the
action of elbow-flexion in the supinated position dictates that lighter weight be used with the reverse
bench press exercise in order to provide for
the safe, efficient application of this seldom-
used but highly-effective exercise.

Eccentric Contraction Phase
Accentuation
An interesting consideration of the reverse-
grip bench press exercise is the fact
that the movement accentuates the triceps
during the eccentric contraction phase of
the movement even more than during the
concentric contraction phase. The eccentric
contraction emphasis is due to the fact that
there is a greater action of shoulder extension
during the reverse-grip bench press
application than is experienced during the
conventional pronated grip bench press
application due to the fact that the long
head of the triceps crosses the shoulder
joint before it attaches onto the scapula.
The exertion upon the long head of the
triceps is greater during the elongation
(stretching) of the muscle during the eccentric
contraction phase than it is during the
shortening of the muscle during the concentric
contraction phase of the movement.
It should be noted that this phenomenon is
repeated throughout the entire supinatedgrip
extension movement inventory.

Considerations for Correct Grip
The displacement of the hands is altered
from that of a wide grip (wider-than
shoulder- width) or close-grip (4-6 inches)
to a shoulder-width grip in order to allow
for the natural movement of the shoulders
during the performance of the exercise. The
shoulder-width grip also dictates that the
elbows will be held in close to the sides of
the body parallel to the rib cage during the
raising and lowering of the bar. The el-
bows-in position will ensure that the emphasis of the movement will be placed upon the triceps and
not on the chest. Conversely if the hands are placed close together, the elbows will be forced to flare
out which reduces the activation of the triceps and increases the involvement of the chest muscles.

Summary of Correct Exercise Execution
- Assume the correct preparatory position for the exercise by lying down (face up) on a supine
bench. Extend the arms upward and grasp the barbell in a shoulder-width supinated-grip.
- Prepare the bar for the performance of the exercise by raising it from the rack and extending the
arms upward to the just-less-than-the-fully-extended finish position.
- Begin the eccentric contraction phase of the movement by slowly lowering the weight downward.
You will want to make certain to avoid the tendency of flaring the elbows during the lowering
of the weight in manner of providing for maximum accentuation of the triceps.
- Complete the eccentric contraction phase of the movement by slowly lowering the barbell in a
natural action of elbow-flexion to a point where it just barely touches the mid-point of the chest.
If the barbell is brought down too high, the movement will have activated the shoulders more
than is desired, thus reducing the effectiveness of the exercise upon the triceps. You will want to
concentrate fully on the triceps during the lowering of the weight in effort to reduce the involvement
of the chest and shoulders and to maximize the effectiveness of the movement on the
triceps.
- You will want to avoid the strong tendency to provide a bouncing action of the bar off the chest
at the completion of the eccentric phase. Due to the elbow-flexion action dictated by the supinated
hand-position it is extremely difficult to maintain complete control over the weight
throughout the entire ROM of the eccentric contraction; as such, there is a general tendency to
allow for the bar to travel through eccentric phase too quickly thus resulting in a powerful
bouncing action of the bar off the chest at the conclusion of the movement.
- Initiate the concentric contraction phase of the movement by extending the arms upward. You
will want to make certain to maintain the desired “tucked” position of the elbows during the raising
of the weight in manner of providing for maximal accentuation of the triceps.
- Complete the concentric contraction phase of the movement by raising the bar to the just-lessthan-
fully-extended position (as outlined in the performance of the preparatory phase of the exercise).
The fully-extended position of the arms exerts great stress upon the shoulder and elbowjoints
and can easily induce strained (or pulled) ligaments in the shoulder region and can also invoke
hyperextension of the elbows.

Keys to the Lift
- Utilize intelligent weight selection. Do not attempt to work with more weight “than the triceps
can handle.
- Maintain the “tucked” position of the elbows throughout the entire execution of both the concentric
and eccentric contraction phases of the movement.
- Avoid “locking-out” at the completion of the lift.

Triceps Training Intro

Two-Thirds of the Upper Arm Mass
It is not difficult to find weight-training athletes who are willing to devote time and energy to
their arm training. If you go into any gym it is easy to spot a sea of trainees blasting away on their
arms. However, the major emphasis of attention is usually devoted to biceps training and not triceps.
This might be due to the fact that the biceps are more readily visible than triceps, and, as such, there
is more incentive to attack the biceps.

What is apparently not realized by many trainees is that the triceps comprise the major part (approximately
two-thirds), of the upper arm mass. As we have seen in the presented analysis in previous
sections, the triceps are highly-activated during the performance of the pressing movements for
both chest and shoulders. While the triceps receive attention during the pressing movements, a specific,
well-rounded routine devoted to the triceps would be essential in order to achieve maximum
development potential of the upper arms.

Triceps Brachii — Long (A), Lateral (B) and Medial (C) “heads”
The triceps brachii comprises the muscular area of the posterior upper arm and consists of three
specific regions:
- Long “head”
- Lateral “head”
- Medial “head”

Location
The long head originates on the scapula on the
head of the humerus of the shoulder joint and comprises
the main muscle region of the inner portion of
the triceps.

The lateral head also originates on the head of
the humerus (but does not cross the shoulder-joint)
and establishes the main muscle mass of the outer
portion of the triceps.

The medial head is situated between the long and
lateral heads. All three heads join together to form a
common tendon which inserts on the olecranon
process of the ulna located in the anterior portion of
the elbow-joint.

Function
All three heads serve to function in the action of
extension of the forearm at the elbow- joint. The
long head also serves in the function of shoulder extension
which occurs as a result of pulling the arms
back behind the parallel line of the body. The dual
role of the long head comes as a result of crossing
the shoulder-joint in attaching to the scapula. Due to
the fact that all three heads are activated during the
action of forearm extension at the elbow-joint, the
extension movements (standing, lying, or overhead
applications) are considered the front-runners to the
triceps movements. However, it should be noted that
the activation of shoulder-joint extension would
greatly add to the development of the triceps; as
such, the major movement involving shoulder-joint extension (close-grip bench press) will be included
in our report. The reverse-grip bench press exercise will also be included as it provides stimulation
of the long head of the triceps in a pressing movement. The remaining exercises will be a wideranging
portfolio of extension movements.

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