Triceps Exercises For Beginner At Home

Triceps Exercises For Beginner. When creating big arms, everyone usually thinks the same about training the biceps. What many people don’t know is that the triceps make up about 75% of the entire upper arm.

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The triceps can be divided into three different muscles; the lateral head, long head, and medial head. If you want to train the entire triceps effectively, it is essential that a logical mix of triceps exercises is used:

  • Close grip bench press
  • dips
  • Triceps pushdown
  • skull crusher

The anatomy of the triceps

The triceps can be divided into three different heads, also called heads. The long head, medial head, and lateral head. We tell you this because understanding this division is very important when training the triceps and choosing the right exercises. Triceps Exercises For Beginner

Some exercises are very effective in training the triceps, but for one specific head. Because you naturally want to have fully developed triceps muscles, it is important that all three heads receive approximately the same training volume.

To ensure that not one of the tricep heads gets too little attention, we describe for each head which type of exercise is most suitable for this. Triceps Exercises For Beginner

The anatomy of the triceps

Lateral head

The lateral head of the tricep starts all the way to the upper arm and extends to the end of your elbow. It can be challenging to isolate the lateral head of the triceps. A good tip is to keep your elbows close to your sides when performing various exercises.

The lateral head is mainly loaded with “press” exercises. Think of the close grip bench press or the tricep dips. In this way, the triceps can be loaded with a relatively large amount of weight, with the lateral head of the triceps having to do most of the work.

Other exercises that mainly stress the lateral head are cable exercises such as the tricep pushdown or other variants thereof.

Medial Head

The medial head begins on the back of the upper arm and, as the lateral head, continues to the elbow. The medial head is very difficult to isolate. Exercises that generally work well to isolate the medial head as much as possible are tricep kickbacks. These can be executed with free weights as well as with cable weights.

Exercises like dips and the tricep pushdown work well for isolating the lateral head, as well as the medial head. These two heads of the triceps are therefore often trained at the same time with the same type of exercises.

Long head

The long head is the head that is slightly different from the other two. The muscle starts at the shoulder blade and runs all the way to the elbow. Because this muscle extends up to the shoulder, arm and shoulder movement exercises can be used to isolate the head.

To isolate the long head, fitness exercises in which the weight is held above or behind the head are mainly suitable, such as the skull crusher.

Triceps Exercises - anatomy of the triceps brachii

Close grip bench press – Triceps Exercises For Beginner

The close grip bench press is a variation of the well-known barbell bench press. Just like the bench press, the close grip bench press is a compound exercise, only the emphasis is mainly on the triceps with this fitness exercise.

For each muscle group, you want a healthy distribution between isolation and compound exercises, this is not useful for your triceps. For this reason, a compound exercise such as the close grip bench press is indispensable in building muscular triceps. Triceps Exercises For Beginner

Of course, the barbell bench press is a favorite for many, and just about anyone who is serious about bodybuilding and weightlifting has performed the exercise on a regular basis.

The close grip bench press is therefore certainly not a replacement for the traditional bench press, but rather an addition. This variation shifts a large part of the focus to your triceps, making it one of the best muscle mass builders for your triceps along with the tricep dips.

The close grip bench press is a suitable fitness exercise to add to your tricep training, push training, upper body, or full-body training.

Close grip bench press for the lateral and medial head

The triceps are often thought of as one simple muscle, but this is not the case. The tricep consists of three different heads, each of which can be trained in its own way. Not every tricep exercise is the same and some exercises work better for specific tricep heads. The close grip bench press primarily focuses on the lateral and medial heads of the triceps.

The lateral head of the tricep starts all the way to the upper arm and extends to the end of your elbow. It can be challenging to isolate the lateral head of the triceps. A good tip is to keep your elbows close to your sides when doing the close grip bench press.

The medial head begins on the back of the upper arm and, as the lateral head, continues to the elbow. The medial head is very difficult to isolate. This makes compound exercises such as the close grip bench press very effective for stimulating the medial head –Triceps Exercises For Beginner

Implementation of the close grip bench press

Like the bench press, the close grip bench press is a move that requires a lot of practice. There are many points to keep in mind, but once you get the hang of the exercise, it will likely become your go-to tricep exercise.

We have broken down the execution of the exercise into a number of clear steps. If you are always aware of these steps during your set, you can also get all the benefits from this effective exercise.

  1. Lie flat on a bench press and place your hands on the bar at shoulder width.
  2. Bring your shoulder blades into a safe position by squeezing them together and pressing them back firmly into the bench.
  3. Plant your feet firmly on the floor and constantly push yourself backward from your feet and legs while tightening your glutes slightly.
  4. Inhale deeply and lift the weight off the rack while keeping your shoulder blades in the same position.
  5. Prepare yourself mentally for the elevator and take another deep breath. Then slowly lower the bar in a straight line until it touches the chest.
  6. Push the weight back up with explosive force as you exhale. Push your feet into the floor and use leg drive as you push the weight up until your elbows are fully extended.
  7. Repeat the movement until the desired number of reps of the set is reached.

This all sounds easy, but in reality, it is often disappointing. It is important to be constantly aware of all these steps-Triceps Exercises For Beginner

Triceps Exercises - close grip bench press

Helpful Tips

To help you with the correct execution and technique, we have listed a number of useful tips for you (Triceps Exercises For Beginner)

  1. Master the technique first before increasing the weight.
  2. Just don’t fully extend your arms in the top position, but keep a slight bend in your elbow. By doing this, you maintain constant tension on your triceps throughout the set.
  3. With the close grip bench press, you keep your elbows in and at your sides even more than you do with the normal bench press.
  4. A slight bend in your lower back is fine, but don’t go too far as this can cause you injuries.
  5. Try to touch your chest with the bar on each rep. If this causes you to feel pain or discomfort in your shoulders, stop just before the bar touches your chest.
  6. Don’t let your wrists roll back by constantly pointing your knuckles toward the ceiling.
  7. Experiment with the width of your hand placement. Shoulder-width hand placement is a good guideline, but the ideal hand placement is different for everyone and mainly depends on the length of your arms.
  8. Try to squeeze the bar as hard as you can, this will help maintain shoulder stability.
  9. Lower the weight to your chest in a controlled manner, don’t use momentum by bouncing it off your chest.
  10. Do not move your feet during the set and constantly push yourself off the ground to maintain a stable position.
  11. Common mistakes

The tips just discussed will help you maintain proper form and perform the exercise with proper technique. Now there are also some common mistakes that you absolutely want to avoid.

1. Dancing Feet

The power you generate starts with your legs, leg drive is extremely important with the barbell bench press and every variant thereof. So you want to have a stable base and it starts with your feet. Make sure your feet are firmly rooted into the floor, then don’t move them again until the set is over. So no dancing feet.

2. Don’t Squeeze Shoulder Blades

Not squeezing your shoulder blades together and then pressing them into the bench is the most dangerous mistake you can make. Make sure you never forget this and keep your shoulders healthy.

3. Using the “suicide grip”

You want to avoid the thumbless grip, also known as a “suicide grip”. If you are not an experienced weightlifter, do not try this grip. By using a thumbless grip, there is a greater chance that the weight can roll out of your hands.

4. Close grip, but not too close.

Don’t take the “close grip” part of the exercise too seriously and don’t place your hands too close together. Hand placement at shoulder width is often sufficient. When you move your hands closer together on the bar, your wrists end up in a vulnerable position, which can cause discomfort and even injuries.

Safety and Precautions

A heavy compound exercise such as the close grip bench press can quickly cause nasty injuries if the exercise is not performed correctly and safely. Adhering to the following safety and precautions will reduce the risk of injury.

  • The close grip bench press is a compound exercise in which muscles, joints, and stabilizers in the entire upper body have to work hard. It is therefore very important that your entire body is completely warmed up before you start the exercise.
  • The close grip bench press is a challenging exercise. Especially when the exercise is new to you, it can take a while before you master the exercise enough to perform it in a completely safe way. Are you still unsure about your form, technique, and execution?

Practice the close grip bench press with a relatively lightweight to improve your technique and execution.

Dips

Triceps Exercises For Beginner. The dip is a compound exercise, often used during chest, push, or upper body training. The exercise works several muscles in the chest, shoulders, and triceps. This makes the exercise a great all-around muscle mass builder for the upper body.

For many, the bench press remains the first choice when it comes to training the chest, this is not always justified. The dip is a great exercise, but only if you know how to do it properly. We tell you how!

Am I ready for dips?

Bodyweight dips are generally an exercise suitable for intermediate and advanced trainers. Because the exercise is performed with bodyweight, the intensity depends on the weight of the person himself.

If you are not sure whether you have enough strength in your upper body to perform the dip correctly and safely, try the assisted dip first. During the exercise, your shoulders are in a vulnerable position. It is therefore very important that you can perform the exercise slowly and in a controlled manner. This reduces the risk of injuries.

Dips are performed with bodyweight, this can make the exercise heavy or light, depending on the person. For this reason, there are several variations of dips.

For example, you can do “ weighted dips ”, where you have extra weight hanging around your waist to make the exercise heavier. Another variant is ” assisted dips “, where a machine or training partner supports you to make the exercise lighter.

Triceps Exercises - technique when doing the tricep dip


Dip variations: chest & triceps

What many people don’t know is that the dip can actually be performed in two different ways. Dips can be divided into chest dips and tricep dips. The two exercises are similar but different. By keeping your body in a slightly different position, you ensure that the emphasis is mainly on the chest, or on the triceps.

Chest dips

The chest dip is one of the best muscle mass-building exercises for the chest muscles. If you mainly want to use dips to train your chest, the chest dip is one of your go-to’s!

By leaning slightly forward during the dip, you transfer a lot of tension from the triceps to the chest muscles. Because you lean more forward, your legs will automatically move backward. Read here everything about performing the chest dip in a correct and safe way.

Triceps dips

With the tricep dip, you actually do the opposite as with the chest dip. By keeping your body in as straight a position as possible, you transfer most of the pressure directly to your triceps.

In general, the tricep dip is a slightly heavier variant to perform. Are you your arms and training and do you want to use the dip mainly to train your triceps? The tricep dip is definitely one of your best choices in this case.

Performance of chest dips

The chest dip is a very suitable exercise to stimulate the muscle fibers in the chest. In addition, you indirectly train muscles in the triceps and shoulders.

Chest dips mainly focus on the lower part of the chest muscle, similar to a decline bench press. The chest dip is performed with a vertical movement pattern. Because other press exercises have a horizontal movement pattern, you create a unique stimulus in the chest muscles with the chest dip.

In order to shift the focus from the triceps to the chest as much as possible, there are a number of points that you will have to pay attention to while doing the exercise.

  1. Position yourself in front of the dip station and place your hands on the handles with a neutral grip.
  2. Begin the exercises by pushing yourself up onto the station with your elbows in a straight position.
  3. Cross your legs and bring them back while leaning your upper body forward.
  4. From this position, slowly lower your body while keeping your elbows at your sides.
  5. Lower the elbow until an angle of about 45 degrees is formed, then push your body back up to the starting position from this position.
  6. Repeat the movement until the desired number of reps of the set is achieved.

Tip: Keep the entire body in a constant slant position to transfer as much tension from the triceps as possible to the chest.

Performing triceps dips

The tricep dip is a very suitable compound exercise for building muscle mass in the tricep.

Tricep dips are one of the few exercises in which all heads of the triceps (long, lateral, and medial head) are intensively loaded. This makes the tricep dip a great exercise for training the entire tricep.

To shift the focus from the pectoral muscles to the triceps as much as possible, it is important to keep the body in an upright position.

  1. Position yourself in front of the dip station and place your hands on the handles with a neutral grip.
  2. Begin the exercises by pushing yourself up onto the station with your elbows in a fully extended position.
  3. Cross your legs and keep your legs constantly under your torso in a dead straight position.
  4. From this position, slowly lower your body while keeping your elbows at your sides.
  5. Lower the elbow until an angle of about 45 degrees is formed, then push your body back up to the starting position from this position.
  6. Repeat the movement until the desired number of reps of the set is achieved.

Tip: Keeping your body in an upright position and not leaning forward directly loads the triceps during the exercise – Triceps Exercises For Beginner

Helpful Tips

Okay, now we know how to use the dip to directly train our triceps and chest. For this, we have a number of useful tips that can help you with the implementation, but also play an important role when it comes to safety.

These tips apply to both the tricep dip and chest dip!

  • Do not lower your body too far while performing the dip, as this can cause unnecessary irritation to the shoulder joint.
  • Be mentally aware of the muscle you want to train during the exercise. Are you doing a chest dip? Then make sure that you consciously push the bodyweight upwards from your chest muscles.
  • Do not fully extend your elbows at the top of the exercise, but keep a slight bend.
  • Perform reps slowly and in a controlled manner. This allows you to better focus on the muscles you want to load and you reduce the risk of injury because you have control over the movement.

Is the exercise too heavy or too light?

You perform dips by moving your body weight. How heavy and intensive the exercise is, therefore, depends entirely on the person himself. Someone with more muscle mass and less fat mass will probably experience the exercise as light faster than someone with just mentioned reversed.

Because the difficulty and intensity of the dip are subjective to the person, there are two variants. The weighted dip makes the exercise heavier and the assisted dip makes the exercise lighter.

#weighted dip

The weighted dip is a variant of both the chest and tricep dip. The principle is quite simple. The exercise is made heavier by adding extra weight.

Adding extra weight can be done in two ways. One of these ways is to clamp a dumbbell between the legs. The disadvantage is that this is only possible with relatively lower weights. The second way is to use a dip belt.

By means of a belt that is around the waist, weight discs can be attached to a chain. This way you can add large amounts of weight.

#assisted dip

Assisted dips are an ideal dip variant when the normal dip is too heavy for you. The assisted dip means that the total resistance is reduced by means of counterweight.

An assisted dip can be performed in two ways. One of these ways is with a training partner or spotter. Someone who grabs you by your legs or ankles and gives you constant pressure upwards.

The second option and best option is to use an assisted dip machine. If your gym has this machine, make sure to use it!

Most Common Beginner Mistakes

Mistakes are easily made when doing an exercise like dips. Many can be prevented with the right knowledge. Others can be prevented with more frequent practice and better control.

We’ll quickly take you through the most common mistakes we see when doing dips and tell you how to easily avoid them.

1. Not knowing which dip variant you are doing

As we have discussed extensively, the dip consists of two different variants; the chest dip and the triceps dip. Be aware in advance of which variant you are going to perform so that you know exactly how to position your body.

By knowing which variant you do, you also know which muscle you can focus on mentally. Sure, the chest and triceps will both have to work hard during the exercise but try to focus on one of them as much as possible.

2. The exercise is too hard

Another error that we encounter all too often. Continuing to do dips when the exercise is actually too strenuous, creating unnecessary risks.

Are you unable to achieve at least 8 repetitions per set, or are you unable to perform the exercise in a controlled manner? If this is the case with you, first try an assisted dip until you have built up the necessary strength to perform a chest or tricep dip.

3. Bad elbow position

As mentioned before, the position of your elbows during the dip is very important. If your elbow points out too much, tension will be shifted from the triceps to the shoulders.

Because your shoulder joints are in a vulnerable position, you want to put as little stress on them as possible during the dip.

Make sure your elbows are constantly at your sides and not pointing out.

Safety and Precautions

We’ve talked enough about safety when performing the dip. Safety in this exercise is so important, as your shoulders are in a constantly vulnerable position.

If you want to reduce the risk of injury, there are a number of precautions you can take. The main ones are:

  • Keep your elbows at your sides constantly, don’t let them point out.
  • Perform the exercise slowly and in a controlled manner. If this does not work, first try an assisted dip until it succeeds.
  • Do not lower your body too deeply, so you avoid unnecessary irritation to your shoulder joints.

Triceps pushdown – Triceps Exercises For Beginner

The tricep pushdown is a very effective isolation exercise for the tricep. The exercise is often done with a cable machine, where different extensions can be used.

To actually and completely isolate your triceps with the tricep pushdown, you will need to use the right technique. We will tell you how you can do this and we will give you a number of useful tips.

The lateral and medial triceps head

For complete development of the triceps, you will need to train all three heads of the triceps brachii. To do this, some basic knowledge about the anatomy of the tricep is very useful.

Of the three heads in the tricep, the focus with the tricep pushdown is mainly on two of these heads. These are the lateral and medial heads of your triceps.

The lateral head of the tricep starts all the way at the upper arm and extends to the end of your elbow. It can be challenging to isolate the lateral head of the triceps.

A good tip is to keep your elbows close to your sides when doing the close grip bench press. The reverse-grip tricep pushdown is one of the few exercises that can strongly isolate the lateral head.

The medial head begins on the back of the upper arm and, as the lateral head, continues to the elbow. The medial head is very difficult to isolate. This makes compound exercises such as the close grip bench press very effective for stimulating the medial head.

Execution of the triceps pushdown

There are many different forms and variations of the tricep pushdown. This way you can vary with your elbow position, but also with the position of your hands.

Here we describe the performance of the traditional triceps pushdown. You do this by keeping your elbows strictly at your sides and placing your hands on the bar with your palms down. We’ll cover other possible variations of the tricep pushdown later in this article.

  1. Adjust the cable station to the correct height and attach the cable accessory to the cable.
  2. Place your hands on the bar with an overhand grip, so your palms face the ground.
  3. Keep your back completely straight and let your torso lean slightly forward.
  4. Keep your elbows in the same position at your sides at all times. Only move your forearms during the exercise, the rest of your body stays in position.
  5. Push the bar down until your arms are fully extended. In the most extended position of the arms, you consciously tighten the triceps.
  6. Then slowly bring the weight back up while keeping your elbows in position and feeling the muscles in your triceps stretch.
  7. Repeat the movement until the desired number of reps of the set is reached.

This is how you perform the traditional and strict variant of the tricep pushdown. It is recommended that you fully master this variation before experimenting with other variations of the fitness exercise.

Triceps Exercises-Execution of the triceps pushdown


Helpful Tips

To help you with the correct execution and technique, we have listed a number of useful tips for you.

  • Lean forward slightly with your torso, this provides more consistent tension on the triceps throughout the exercise.
  • Constantly be aware of your elbows so that they stay in the same position.
  • If you find that maintaining your form and position is becoming difficult, reduce the weight. The exercise is intended to isolate the muscles in the triceps as much as possible.
  • Hold the weight in the bottom position for one second and consciously tighten the muscles in your triceps.
  • Let the weight slowly pull your forearms up until you feel your triceps stretch to their maximum. Be careful not to let the elbows be pulled upwards.

Common mistakes

Small mistakes can easily creep in. Make sure you don’t make these common mistakes when doing the tricep pushdown.

1. Elbows point out

To maintain constant tension on your triceps as much as possible, you will need to keep the elbows tight at your sides. So make sure that when you press the weight down, your elbows are not pointing out. When this does happen, you shift much of the tension from your triceps to your shoulders.

If you can’t prevent your elbows from coming out, lower the weight so that you keep all the tension on the triceps.

2. One arm does more than the other

Most people have slight differences in muscle mass and strength when it comes to the right and left sides of the body. In an exercise like the tricep pushdown, it is therefore very important to be aware of the amount of work that both arms are doing and to ensure that it always remains the same. This way you prevent the differences from getting bigger.

3. Hanging over the weight

Do not hang over the weight in order to force the weight down. We see this happen when someone uses too much weight when doing the tricep pushdown. By hanging over the weight, the weight can be forced down, but this turns the tricep pushdown into a dip variation and that is of course not the purpose of the exercise.

Triceps Pushdown Variations

In addition to the standard tricep pushdown, there are plenty of different variations of the fitness exercise. The technique and execution generally remain the same, it is often the hand position that is slightly different.

It’s not a bad idea to experiment with the different variants. For example, one has a better connection with muscles in the tricep with the tricep rope pushdown and the other has this with the reverse grip pushdown.

1. Triceps Rope Pushdown

The tricep rope pushdown is done with the rope accessory. You can find this cable accessory in almost every gym.

By using a rope, you automatically place the hands in a neutral position (palms facing each other). The advantage of this is that it feels more comfortable on the wrists for some. In addition, the rope gives you the opportunity to pull the weight further back.

Where normally the bar touches your hips, with the tricep rope pushdown you have just a little more room to push your arms back along your body.

2. Reverse Grip Triceps Pushdown

The reverse-grip tricep pushdown is great for isolating the lateral head of the tricep. This head is generally difficult to isolate, but the reverse-grip tricep pushdown is one of the fitness exercises that you can do just fine.

Do you feel that the lateral head of your triceps could use some extra work? Then implement the reverse-grip tricep pushdown in your training schedule.

3. Unilateral Triceps Pushdown

The unilateral tricep pushdown is one of the most important pushdown variations there is. A “unilateral” exercise actually means that you perform the exercise in two parts. In the tricep pushdown, this is first your right arm and then your left arm, or vice versa.

By doing the unilateral tricep push down, notice if you have any muscle imbalances. For example, if you can do one or two more repetitions with your right arm, it is wise to start the exercise with your left arm.

Then you do as many repetitions with your right, which prevents muscle imbalances in your triceps from getting even bigger. In the long run, unilateral exercise can completely eliminate muscle imbalances.

Skull crusher

Triceps Exercises For Beginner. The skull crusher is an exercise in which an extension of the triceps takes place over the head. The traditional skull crusher is often performed with an EZ bar, but can also be done with one or two dumbbells.

The skull crusher mainly focuses on the long head of the tricep, this is the largest head of the tricep. An exercise such as the skull crusher in which the extension of the tricep takes place above the head is therefore indispensable if you want to fully train and develop the tricep.

Triceps Exercises - Skull crushers for the long head of the tricep

Skull crushers for the long head of the tricep

For complete development of the triceps, you will need to train all three heads of the triceps brachii. To do this, some basic knowledge about the anatomy of the tricep is very useful.

Well-known “press” exercises, such as the bench press, dumbbell press, and military press, primarily stimulate the medial and lateral heads of the tricep.

We usually do enough of these kinds of exercises, but exercises that directly load the long head of the triceps are done a lot less often. In order to develop the tricep in its entirety, exercises such as the skull crusher, which focuses on the long head of the tricep, are essential.

Skullcrusher: execution and technique

The name of the exercise already reveals something about the performance, but don’t take it too literally!

There is no one best way to perform the skull crusher, there are many variations of the skull crusher. For example, you can perform the fitness exercise with an EZ bar, dumbbells, barbells, or cables.

In addition, you can also vary the angle of the sofa you lie on. Each variation changes the feel and effect of the exercise just a little bit.

To make it easy, let’s first cover the traditional and most popular variant of the skull crusher. This is the exercise as you see it in the image above. The skull crusher with an EZ bar on a flat bench. Finally, we will discuss a number of effective variants that are definitely worth trying.

  • Hold the EZ bar directly above your chest with your arms fully extended. This is the starting position.
  • Let your hands come up to your forehead slowly and in a controlled manner. While doing this, your elbows and upper arms will not move.
  • Lower the weight until the bar is just off your head and you feel your triceps get a full stretch.
  • Then push the weight up the same way until you are back in the starting position.
  • Repeat the movement until the desired number of reps of the set is reached.

Helpful Tips

It sounds very easy, but performing the skull crusher with perfect technique is more difficult than it seems. To help you with the correct implementation and technique, we have listed a number of useful tips for you.

  • Keep your elbows in the same position constantly. Prevent your elbows from moving back and forth as it shifts your weight.
  • Lower the weight slowly and in a controlled manner. This helps you with the execution but also prevents the name of the exercise from becoming reality.
  • When you push the weight back to the starting position, don’t fully extend your arms. By doing this you keep constant tension on your triceps and you don’t give yourself the opportunity to rest in the top position.
  • Use a spotter when doing the exercise. Besides making the exercise safer, it also gives you the opportunity to continue training after muscle failure by means of forced repetitions.
  • Keep your elbows in and avoid pointing them out. In this way, you ensure that the triceps are maximally loaded by the weight.

Skullcrusher Variations

There are plenty of skull crusher variants that you can experiment with. Not all variants are equally effective, below we discuss the variants that we think are worth trying.

1. Lying tricep extension (dumbbell)

The lying tricep extensions with dumbbells come very close to the skull crusher. There are a number of advantages to doing this variation. With this variation, you will have to move exactly the same weight per arm.

This prevents your stronger arm from compensating and you avoid the risk of increasing strength differences between your left and right arm.

Triceps Exercises - Lying tricep extension (dumbbell)

Another advantage of the lying tricep extension is that it can increase the “ROM” (range of motion). With the EZ bar skull crusher, the range of motion can be reduced because the bar hits the head. By using dumbbells, the range of motion can be increased, as you can move the dumbbells along your head.

2. Unilateral tricep extension (dumbbell)

The unilateral tricep extension is an effective variation of the skull crusher. It is a variation that you mainly want to use when you notice that there is a difference between strength and/or muscle mass between your left and right triceps.

By performing the exercise separately for each arm, you quickly notice whether there are differences in strength and you can also eliminate them.

Triceps Exercises - Unilateral tricep extension (dumbbell)

Always start the exercise with your weaker arm, this is very important. Then, when you perform the unilateral tricep extension with your strong arm, match the number of reps you performed with your lesser arm.

In this way, your weaker arm will always have to work harder to achieve a certain number of repetitions and the differences will become smaller over time.

3. Cable skull crusher

The cable skull crusher is our latest variation of the skull crusher. The exercise is similar to the skull crusher in almost every way, only as the name probably suggests, you perform it with a cable machine.

Triceps Exercises - Cable skull crusher


The big advantage of performing a skull crusher with a cable is the constant tension that remains on your tricep. When you are in the top position with a normal skull crusher, the tension in your tricep disappears, creating a moment of rest.

When you perform the skull crusher with the cable, tension remains on the triceps throughout the exercise. This increases the “TUT” (time under tension), an important factor in building muscle mass – Triceps Exercises For Beginner

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