Close-grip bench presses are a popular movement for overloading and strengthening the triceps (1). The objective is to have your hands close while gripping the barbell. In contrast, a wide-grip bench press forces you to keep your hands far from one another, leading to better chest activation.

The most notable benefit of the close-grip press is that you overload and strengthen your triceps, leading to more growth and improved lockout strength. Another advantage of the movement is that it teaches you to press without flaring your elbows. The skill comes in handy when using a wider grip to target your chest because it protects your shoulders and improves your pressing strength.

We recommend including the close-grip press early in your training, possibly first or second. Start with less weight than you use on a traditional bench press, do each repetition with a full range of motion, and perform at least eight reps per set.

Level of Exercise: Beginner/Intermediate

How to do a Close-Grip Bench Press

1. Set the barbell at a height where you can reach it from a lying position without extending your elbows fully.
2. Lie on the bench and position your head directly underneath the bar.
3. Reach up and grab the bar with an even, overhand grip. Your hands should be shoulder-width apart. Envelop the barbell with your thumbs for extra security.
4. Bring your shoulder blades back and draw your feet back and toward the bench, digging the balls of your feet into the floor.
5. Engage your body, take a breath, and unrack the bar by extending your elbows. 
6. Bring the barbell over your chest and take another breath.
7. Lower the barbell to your upper stomach, tap it, and press the bar up, bringing it over your chest again. Exhale near the top.
8. Once finished, bring the barbell over the rack slowly and rest it gently.

What muscles does the close-grip bench press activate?

Our triceps are the primary muscle group involved in the close-grip bench press (1). The muscle covers the rear of our upper arms, and its primary function is elbow extension (straightening of the arm), which occurs as we press the barbell from the bottom (2). As briefly mentioned above, a closer grip on the bar puts the triceps at a mechanical advantage, forcing the muscle to produce most of the force necessary to move the weight.

The pectoralis major (chest) is the second muscle group with an active role during the close-grip press (1, 3). Our pecs cover the upper front half of the torso and assist the triceps with pressing the weight from the bottom. The muscle group also works as we lower the barbell, controlling it on the way down.

Our shoulders (deltoids) also contribute to the bench press (4). The muscle’s primary function is to stabilize the shoulder joint, and the anterior deltoid head assists the chest and triceps with pressing the weight.

Aside from the above muscles, our midsection and upper back contribute during the bench press. The back keeps our shoulder blades retracted, and the core promotes stability.

Tips on the Close-Grip Bench Press with a Barbell 

The first consideration for effective close-grip pressing is to have your hands shoulder-width apart. Trainees often bring their hands closer, but doing so only increases the risk of wrist discomfort. In contrast, a shoulder-width grip puts your triceps at a mechanical advantage while keeping your joints in a safe position.

Our second tip for the close-grip press is to start with a lighter weight and perform each rep through a full range of motion. Doing so is beneficial for engaging your triceps well on every repetition.

The third thing to keep in mind for the movement is to retract your shoulder blades and dig them into the bench before unracking the barbell. That way, you can create a solid base to press from and keep your shoulders in a safe position.

Our final suggestion for the exercise is to lower the bar to your upper stomach. Doing so is beneficial for keeping your wrists and elbows aligned while also reducing the risk of elbow flare.

Variations and Modifications of the Close-Grip Bench Press with a Barbell

1. Close-Grip Pause Press

The close-grip pause press is a neat variation that develops strength from the bottom position. Instead of lowering the bar and pressing it up immediately, you must bring it to your upper stomach, pause for one to three seconds, and press.

2. Incline Close-Grip Bench Press

Incline close-grip presses are another neat variation of the classic movement. The objective is to perform the exercise at an incline of 30 to 45 degrees. Doing so could be beneficial for people who struggle to engage their triceps on the flat press because their pectorals take over.

Mistakes to Avoid

Going to Narrow

The most common error with the close-grip bench press is bringing your hands too close. Doing so puts your wrists in a compromised position, increasing the risk of discomfort and an injury. Instead, you should have your hands shoulder-width apart.

Going to Heavy

The second common mistake with the movement is attempting to lift too much weight. Often, trainees lift the same load as they do for the classic bench press and must shorten their range of motion to compensate. We recommend starting with 50 to 60 percent of your bench press working weight and focusing on proper technique.

Touching the Bar to High

The third mistake to watch out for is touching the bar too high on your torso. Doing so means that you’re flaring your elbows and shrugging your shoulders, which puts you in a weaker position. Instead, you should allow the bar to travel to your upper stomach, allowing you to keep your scapula depressed (down) and your elbows to your sides.

Similar Exercises to the Close-Grip Bench Press

Chest Dip

Similar to the close-grip bench press, chest dips are an effective compound exercise that strengthens your pectorals, deltoids, and triceps. But, instead of performing the movement while lying on a bench, you leverage your body weight on a pair of parallel bars to repeatedly lower and raise yourself.

Diamond Push Up

Diamond push ups are a fantastic bodyweight exercise that emphasizes the triceps (5). Like a close-grip press, assuming a narrower stance puts your pecs at a mechanical disadvantage, forcing your triceps to work extra hard.

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What’s the first exercise that comes to mind when thinking about tricep growth? The close-grip bench press? Or perhaps cable rope tricep extensions? While both of these movements work great, one exercise doesn’t receive nearly as much love as it should: the weighted triceps dip.

Weighted triceps dips are an effective compound exercise that overloads your triceps, shoulders, and chest. The movement also improves core strength, making you functional, more athletic, and better able to tackle everyday tasks. 

The great thing about weighted triceps dips is that you can adjust the difficulty based on your strength. You can begin by attaching as little as 5 lbs on yourself and gradually work up to 20, 30, even 50 lbs worth of weight plates. 

We recommend including the movement early in a push workout. You might even choose to start your training with weighted tricep dips for the best results.

How to do a Weighted Triceps Dip 

1. Attach a weight plate to yourself via a weight belt.
2. Step up and position your feet on the two platforms to your sides.
3. Grab the parallel bars firmly and have your arms to your sides with elbows extended.
4. Bring your shoulder blades back and down.
5. Engage your abs, squeeze your glutes, and take a breath.
6. With your triceps engaged, remove your feet from the platforms to hang in the air. 
7. Keep your torso upright and slowly bend your elbows to dip, taking care not to swing back and forth.
8. Go down until your elbows are at or near a 90-degree angle.
9. Press back up to the starting position, exhaling on the way up.
10. Take another breath and repeat.
11. Once finished, extend your legs to your sides and position your feet on the two platforms.

What muscles does the weighted triceps dip activate?

The primary muscles that work during weighted triceps dips are the triceps, which cover the posterior of your upper arms and produce elbow extension (1, 2). Having your torso more upright prevents the pectorals from contributing as much, and the triceps work extra hard as we dip and go back to the top.

Our deltoids are the second muscle group that works during weighted triceps dips. The muscle group’s primary function is to provide stability at the shoulder joint, but it also assists the triceps during each repetition.

The pectoralis major (chest) also works to a smaller degree during triceps dips (1). As mentioned above, the more upright torso position prevents the chest from contributing as much, though some pectoral activation is inevitable. 

Aside from the three primary muscles, a core musculature flexes isometrically to provide torso support as we move up and down. Examples include the rectus abdominis, transverse abdominis, obliques, erector spinae, and glutes.

Progression to the Weighted Triceps Dip 

Your progression to the weighted triceps dip will depend on your current strength and comfort with the exercise. In most cases, a simple progression scheme will help you work up to your first weighted dip in a matter of three to four months.

Begin with bench dips, diamond push-ups, close-grip bench press, and other tricep-focused exercises if you’re unable to do a single bodyweight dip. Do these movements regularly and focus on making minor and consistent strength improvements. 

Once you’ve built adequate strength, start doing bodyweight triceps dips, focusing on proper execution and a full range of motion. You can begin attaching a bit of weight to yourself once you can comfortably do at least 12 to 15 bodyweight repetitions. Begin with a 5 or 10-lb weight plate attached to a weight belt and do at least five to eight reps per set. 

Here is a brief look at what a progression scheme might look like:

Weeks 1-4 – bench dips, diamond push-ups, close-grip bench press, etc.

Weeks 5-10 – bodyweight triceps dips and some of the above tricep movements

Weeks 11+ – first attempts at weighted triceps dips, starting with no more than 5 to 10 lbs of weight

Variations and Modifications of the Weighted Triceps Dip

1. Bodyweight Triceps Dip

The bodyweight triceps dip is an effective and necessary exercise you should perform before attempting the weighted version. Doing so would allow you to build tricep strength, improve your core stability, and become more comfortable with the exercise.

2. Chair Triceps Dips

Chair triceps dips are a more beginner-friendly movement that emphasizes your triceps. Place a chair against a wall, turn your back to it, and put your hands on the seat’s edge. From there, extend your body to support yourself on your arms and begin lowering and raising yourself by bending and extending your elbows.

3. Chest-Focused Dips

The chest-focused dip is almost the same as triceps dips, with the only difference being body angle. You have to lean forward more to put your pectorals at a mechanical advantage and make the dip more chest-focused.

Mistakes to Avoid

A common mistake with weighted triceps dips is progressing too quickly. Many eager trainees introduce external weights too early and increase the load before they are ready. Avoid the mistake by working up to 12 bodyweight triceps dips and doing at least 5 to 8 repetitions of the weighted version. Reduce the amount of weight you’re attaching to yourself if you can’t do at least that many reps.

Another mistake with weighted dips is shortening the range of motion. The error typically comes from attaching too much weight to yourself, but there could be other reasons for it. Trainees would only lower themselves halfway before going up. Doing so isn’t dangerous, but it prevents you from activating your triceps and forcing them to grow well. Avoid the error by dipping until your elbows are at a 90-degree angle before pushing back to the top.

The third error to watch out for is performing repetitions too quickly. Aside from increasing the risk of excessive joint and connective tissue stress, excessive speed can make it challenging to maintain your balance. As a result, you’re more likely to lose your balance as you reach the top and when you drop to the bottom position. 

Similar Exercises to the Weighted Triceps Dip

Triceps Rope Pushdown

While not as challenging as the weighted triceps dip, rope pushdowns are an excellent movement for developing the back of your upper arms (3). The exercise is great because it reinforces proper technique and isolates the triceps. Plus, by spreading the rope as you extend your arms, you can better target the lateral tricep head.

Triceps Kickback

Triceps kickbacks are another effective isolation movement for the muscle group. The objective is to grab a dumbbell, bend forward, and lift your elbows to torso level. Once in position, extend your arm, hold the top position, and lower the weight. The movement is unique because you can isolate your triceps and train them well even if you don’t have access to any special equipment.

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The one-arm tricep extension is a popular exercise that strengthens and builds up the triceps muscle group. The goal is to grab a dumbbell, raise your arm above your head, and begin doing extensions. 

Single-arm extensions are by far one of the most straightforward and beginner-friendly movements trainees can start doing to build tricep strength. The best part is that you don’t need any special equipment for the exercise. A single dumbbell is enough, making the one-arm extension viable even if you train at home.

Doing tricep extensions above your head is beneficial for reinforcing shoulder stability because the muscle group works hard to keep your arm in position.

The movement can also improve our daily life by making us stronger and capable of carrying out physical tasks. For example, one-arm tricep extensions are great for enhancing our ability to lift objects above our heads.

How to do a One-Arm Tricep Extension with a Dumbbell 

1. Hold a light dumbbell in one hand. Have your arm straight and to your side. 
2. Bring your shoulders back, direct your gaze forward, and engage your abs.
3. Raise your arm and position the dumbbell over your head with your palm facing forward. 
4. Take a breath and slowly lower the dumbbell by bending your elbow.
5. Go down until the dumbbell is behind your head, and you feel a stretch in your tricep.
6. Hold the bottom position for a second and extend your elbow fully to bring the dumbbell to the top. Exhale on your way up.
7. Take another breath and repeat.
8. Once you finish training one tricep, grab the dumbbell with your other hand, and do the same number of repetitions.

What muscles do the one-arm tricep extension with the dumbbell activate?

The primary muscle group that works during a one-arm dumbbell extension is the triceps. The muscle covers the rear of our upper arms and produces elbow extension (1).

The long head of the tricep originates from the scapula, which means it crosses the shoulder joint and plays a role in arm stability. Our tricep controls the dumbbell on the way down and produces all the force we need to extend our elbow to the starting position.

Our shoulders also play a minor role in the dumbbell tricep extension. The muscle group flexes isometrically to keep the shoulder joint stable and in position throughout each set. 

Our core muscles (abs, transverse abdominis, obliques, glutes, and erector spinae) keep us stable, especially when doing a standing single-arm dumbbell tricep extension.

Benefits of One-Arm Tricep Extension Instead of Using Both Arms

Unilateral training (working one side at a time) is crucial for balanced muscular development, building optimal strength, and reducing our risk of injuries. 

The one-arm tricep extension is fantastic because it allows you to focus on one tricep at a time. In doing so, you can more easily spot muscle imbalances and fix them before they start causing problems.

Plus, training one arm at a time is great for teaching both sides of your body how to work evenly, translating to better performance in the gym and improved athleticism.

Training one arm at a time is also more challenging for your core, making the one-arm version great for developing stability and balance (2).

Working both arms simultaneously is also beneficial because it saves time, allows you to use slightly more weight, and is typically easier to do. But be mindful of the potential drawbacks and include some unilateral exercise into your training.

Variations and Modifications of the One-Arm Tricep Extension with a Dumbbell

1. One-Arm Tricep Extension With a Kettlebell/Cable/Band

The great thing about the one-arm tricep extension is that you can use different kinds of equipment. Dumbbells work great, but you can also use a kettlebell, cable machine, or a simple resistance band. 

2. One-Arm Tricep Extension With a Slow Negative

The one-arm tricep extension with a slow negative is a fantastic variation you can use to challenge yourself more. The goal of this movement is to lower the dumbbell for three to four seconds. Doing so improves tricep activation and can lead to superior muscle growth in the long run.

3. Bilateral Tricep Extension

The bilateral tricep extension is a variation where you grab a slightly heavier dumbbell and train both arms simultaneously. You can position the dumbbell vertically and place your palms flat against the top weight plate. Working both arms simultaneously is good for inducing a more significant overload and saving yourself some time.

Mistakes to Avoid

The most common mistake with the one-arm tricep extension is using too much weight. Doing so forces you to cut the range of motion short and often leads to poor technique and the use of momentum. So, pick a weight that allows you to do at least twelve good repetitions.

Another significant mistake to watch out for is allowing your elbows to move back and forth with every repetition. Doing so isn’t ideal because it takes some of the tension away from the tricep and instead allows you to use momentum to lift and lower the dumbbell. Avoid the mistake by anchoring your elbow in a position next to your head. The only motion should be bending and straightening your arms.

Arching your lower back is another mistake to avoid. Excessive arching puts stress on the spine, which can lead to discomfort or an injury. Trainees typically do this when lifting heavier weights, but you need to be careful regardless of the load. Engage your abs before every set to maintain a neutral spine. If you can’t get into position without excessive low back-arching, your issue could relate to a lack of upper back or shoulder mobility. 

Similar Exercises to the One-Arm Tricep Extension with Dumbbells

Triceps Kickback

The kickback is a great isolation movement for developing your triceps with a single dumbbell. Unlike the one-arm tricep extension, the goal here is to bend forward, raise your elbow to torso level, and begin extending your arm.

Triceps Rope Pushdown

The triceps rope pushdown is another great isolation movement you should include in your arsenal. The exercise is useful because it offers a significant range of motion and its overloading potential is impressive. Plus, using a rope forces you to improve your technique and use the appropriate load.

Close-Stance Push-Ups

The close-stance push-up, also known as a diamond push-up, is an effective bodyweight exercise for emphasizing the triceps (3). The goal is to bring your hands close to one another. In doing so, you place your triceps at a mechanical advantage, allowing them to do most of the work.

EZ-Bar Skull Crusher

The EZ-bar skull crusher is another effective movement for overloading your triceps with more weight. You have to use an EZ bar, which is smaller and weighs less than a traditional barbell. You grab the EZ bar, lie back on a flat gym bench, and lower the weight behind your head before extending your arms.

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The barbell triceps extension is an effective movement for building up the back of your upper arms. The exercise is fantastic because you can do them in different ways: seated or standing. Each variation offers unique benefits, and you should go with the one you find most comfortable. 

The standing barbell extension is excellent for stretching the long head of the triceps, which is also the largest. Developing that portion of the triceps will make the most significant difference in how the muscle looks. Plus, doing extensions while standing is a great way to reinforce core stability and balance (1). 

The seated version is similar in many ways. The primary difference is that stability requirements aren’t as significant, which means the movement requires less core engagement.

How to do Barbell Triceps Extensions(Seated & Standing)

1. Grab a barbell with an even, overhand grip, and have your hands shoulder-width apart. 
2. Stand tall, curl the barbell, and position it in front of your chest, similar to how you would for an overhead press.
3. Sit on a flat gym bench, engage your midsection muscles, and press the barbell above your head. 
4. With your elbows pointing forward and to your sides, bring your shoulders back and position the barbell directly over your head.
5. Take a breath and lower the barbell behind your head by bending your elbows. You should feel a stretch in your triceps. 
6. Hold the bottom position for a moment and extend your elbows to lift the barbell, exhaling on the way up.
7. Take another breath and repeat.

The only difference with the standing version is that you do the above without sitting on a gym bench. Start with lighter weight because it is more difficult to remain balanced when doing standing triceps extensions. 

What muscles do triceps extensions with a barbell activate?

The primary muscle group engaged during overhead barbell extension is the triceps. The muscle produces elbow extension and is most active in the bottom position of the barbell extension (2). All three triceps heads contribute to the movement, making barbell extensions a balanced exercise for building up our arms and improving our pressing strength.

Our shoulders are also involved in barbell triceps extensions, primarily as stabilizing muscles that keep our arms in position.

Seated extensions are challenging because your torso has no back support, so your midsection must stay engaged. The standing barbell triceps extension is the most demanding because you’re the least supported.

Tips for the Barbell Triceps Extension 

Maintaining good technique on triceps extension is essential for safe and effective training. Using proper form allows you to train your triceps optimally without putting yourself at risk of an injury or ache. 

The most important tip to remember for barbell triceps extension is to use the appropriate load. That way, you can maintain proper form, train through a full range of motion, and reduce your risk of ego lifting. The tip is essential for the standing variation, which requires excellent core stability.

Training through an extended range of motion is also crucial for making each repetition more effective. Lower the barbell until you feel a stretch in your triceps, then lock out your elbows for a strong muscle contraction.

Warming up well before barbell triceps extension is the final tip to keep in mind. A good warm-up improves your performance, helps you form a good mind-muscle connection with your triceps, and prevents joint discomfort (3). Dynamic stretching, light cardio, and some warm-up sets with lightweight are always good for preparing your body.

Variations and Modifications of the Triceps Extension with a Barbell

1. EZ Bar Triceps Extension

The EZ bar extension is a variation where you use a smaller and lighter curved bar. Doing so is beneficial for preventing discomfort in your elbows or wrists. Plus, given that EZ bars weigh less, using one is suitable for beginners who cannot yet use a standard barbell.

2. Back-Supported Seated Triceps Extensions

The back-supported seated extension is a variation that teaches you how to do the exercise from an upright position. The good thing is that you can support your torso, which reduces stability requirements. 

3. Incline Bench Barbell Skullcrusher

The incline bench skullcrusher is a variation you do on a gym bench. But instead of lying on a flat surface, you elevate the back support to around 30 degrees. The variation is nothing special but can help you engage your triceps better. Some people also report feeling a more significant stretch on the triceps.

Mistakes to Avoid

The most common mistake with triceps extensions relates to the load people use. Using a barbell predisposes us to load more weight, but we can’t forget that our goal is to isolate our triceps. Because of that, we should use a light enough weight and do at least eight solid repetitions on every set.

Another significant mistake to look out for is allowing your elbows to travel back and forth. For example, your elbows would move back when lowering the weight, then travel forward as you extend them. Doing so isn’t necessarily harmful, but it prevents you from isolating your triceps. Fix the mistake by anchoring your elbows in position, even if that means using less weight.

Arching your lower back is the third error to know and avoid. A low back arch can occur with all three variations, but it’s most common on the standing overhead triceps extension. Avoid arching because that places unnecessary stress on your lower back, increasing your risk of an injury. Instead, engage your abs before each set and maintain a rigid torso.

Similar Exercises to the Barbell Triceps Extension

Triceps Rope Pushdown

The rope pushdown is an effective isolation exercise for the triceps. The movement has a good overloading potential and a considerable range of motion. Plus, using a rope forces you to maintain proper technique and use the right amount of weight.

Triceps Dips

Dips are a compound exercise that trains a range of muscles and emphasizes our triceps. Unlike chest dips, where you lean your torso forward, the triceps variation forces you to maintain a more upright torso. In doing so, you shift the emphasis to your triceps, causing them to do more of the work.

Triceps Kickback

The triceps kickback is one of the simplest and most overlooked exercises for inflating the back of the upper arms. Kickbacks are effective because they isolate the triceps and prevent other muscle groups from contributing. Plus, the range of motion is excellent, and you only need a dumbbell.

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Despite its brutish name, the skullcrusher is a safe and practical exercise you can use to inflate your triceps and make them stronger. 

Unlike many triceps exercises, the skullcrusher is beneficial because it has a good overloading potential and primarily trains the triceps. You can keep adding weight to a barbell for a long time and progressively build up your triceps. 

But doing so won’t come at the expense of training other muscles and taking the tension away from your triceps. The skullcrusher is also great because it places a significant stretch on your triceps, unlike many other exercises.

Doing skullcrushers is beneficial for overall arm development and physical abilities. The triceps cause elbow extension, making them valuable for various activities, including sports, pressing weights in the gym, and lifting objects above your head.

How to do a Barbell Skullcrusher 

1. Adjust a gym bench to a flat position and place an empty barbell at your feet.
2. Grab the barbell with an even, overhand grip and have your hands shoulder-width apart.
3. With the barbell in your hands, thrust it up and hold it in front of your chest, similar to how you would hold it for an overhead press.
4. Carefully sit on the bench and lie back as you simultaneously extend your arms.
5. Once lying back, you should have a firm grasp on the barbell and have it over your chest with your elbows extended.
6. Plant your feet on the floor, pinch your shoulder blades together, and position the barbell directly over your forehead. Put your wrists, elbows, and shoulders in a straight line.
7. Take a breath and lower the barbell behind your head. You should feel a stretch in your triceps.
8. Hold the bottom position for a second and extend your arms, exhaling on the way up.

What muscles does the skullcrusher with a barbell activate?

The primary muscle that works during skullcrushers is the triceps. The muscle covers the rear of the upper arms and produces elbow extension (straightening of our arms) (1). Our triceps are most active from the bottom position, just as we begin to extend our arms, but they support the entire movement. Our shoulders are also involved in the exercise, primarily working to keep our arms in a stable position. 

Aside from these muscles, our upper back and midsection musculature engage to maintain a rigid torso position. In addition, the rectus abdominis, transverse abdominis, obliques, lats, rhomboids, trapezius, and other muscles flex isometrically, which allows us to remain in a stable position and keep our shoulder blades back.

Tips when Performing Skullcrusher with a Barbell 

Maintaining a steady elbow position is essential for safe and effective skullcrushers. Position the barbell over your forehead and keep your elbows in that position throughout the set. Doing so will make the movement more challenging, but it will help you activate your triceps better.

Training through a full range of motion is also crucial for effective skullcrushers. Lower the barbell as much as you comfortably can, then extend your arms and lock out your elbows. Using a full range of motion will allow you to engage your triceps better on every repetition. 

You should also pick the correct load for productive skullcrushers. As a rule of thumb, you should be able to do at least eight good repetitions. If you fall short of that goal, lower the weight and try again.

Controlling the weight throughout each repetition is also essential for the exercise. Lower the barbell slowly; don’t let it drop behind your head. Similarly, extend your arms smoothly instead of jerking the weight back to the starting position. Being mindful of how you do each repetition will help you engage your triceps more effectively and reap better results.

Variations and Modifications of the Skullcrusher (barbell)

1. EZ Bar Skullcrusher

The EZ bar skullcrusher is the same as a barbell movement, the only difference being the equipment you’re using. EZ bars are smaller, lighter, and shaped in a way that allows for safer gripping. An EZ bar is a good alternative if straight bars cause elbow or wrist discomfort. 

2. Dumbbell Skullcrusher

Dumbbell skullcrushers are an excellent alternative to the barbell version. Using dumbbells allows you to train both arms independently and prevent muscle imbalances from developing. In addition, dumbbells offer greater mobility, allowing you to train through a more extended range of motion.

3. Pause Skullcrusher

Adding a pause at the bottom of a skullcrusher is an effective way to challenge yourself with a lighter load. Doing pause training reinforces proper technique and forces you to pick a weight that’s not too heavy. Plus, holding the stretched position for one to three seconds causes a more significant stimulus in your muscles.

Mistakes to Avoid

The most common mistake related to skullcrushers is using too much weight, which shortens the range of motion. Sure, you’re using a barbell, which hints at the idea of lifting heavyweights. But we can’t forget that skullcrushers are an assistance exercise for the relatively small triceps muscle. So, use the appropriate load that allows you to do at least eight good repetitions on every set.

Another mistake with skullcrushers is not keeping a rigid torso throughout the movement. A relaxed upper body leads to unstable shoulders and arms, which prevents you from training safely. So, bring your shoulders back, dig them into the bench, and engage your abs before each set.

You also need to be mindful of your wrist position when doing skullcrushers. Some trainees allow their wrists to bend back, putting stress on the joint and leading to pain. Straighten your wrists before each set and keep them in that position until the end.

Similar Exercises to the Skullcrusher (barbell)

Triceps Kickbacks

The triceps kickback is a simple and effective movement you can use to isolate and inflate the back of your upper arms (2). Typically, you would bend forward with a dumbbell in each hand, lift your elbows to torso level, and begin to lift the dumbbells back and toward the ceiling. You can also use a cable station for triceps kickbacks.

Triceps Rope Pushdown

The rope pushdown is an excellent isolation movement for your triceps. Using a rope reinforces proper training form and helps you emphasize the lateral head of your triceps (2). The activity also offers a great range of motion, making it an excellent choice for your triceps routine.

Overhead Triceps Extension

Overhead extensions are also great for isolating your triceps and improving shoulder stability. In addition, the movement is an excellent alternative to skullcrushers because it trains your triceps in a similar way, thanks to shoulder position.

Close-Grip Bench Press

The close-grip bench press is an excellent compound movement that allows you to emphasize your triceps and overload them with more weight. Like skullcrushers, you can do the close-grip press with a barbell, which offers a good range of motion, and develops pressing strength.

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The dumbbell skullcrusher, also known as lying tricep extensions, is an isolation exercise that strengthens and develops your triceps. Despite its unusual name, the skullcrusher is a safe, fun, and, most importantly, effective movement to include in your training.

To perform a skullcrusher, you must grab a pair of dumbbells, lie on a flat bench, straighten your arms, and position the weights above your head. Once in position, bend your elbows to lower the dumbbells to the sides of your head. Next, extend your arms fully and prepare for the next repetition.

One of the most notable benefits of skullcrushers is the excellent stretch of the tricep as you bend your arms. The long tricep head crosses the shoulder joint, bringing your arms up and bending your elbows, causing a significant growth stimulus. 

Another notable benefit of the movement is that it targets and isolates your triceps well, even if you don’t have access to fancy training equipment. You need a pair of dumbbells and a flat surface to lie on to train and grow your triceps. Using dumbbells for the movement is beneficial because it forces both arms to work independently, leading to more balanced development.

On top of that, the skullcrusher strengthens your triceps, making everyday activities like lifting objects overhead and reaching up more accessible. Strong triceps improve your gym performance and make you more competitive in sports like basketball. 

We recommend including the dumbbell skullcrusher near the end of your tricep or push routine. Pick light dumbbells that allow you to perform at least twelve smooth and controlled repetitions, and avoid using jerking motions.

Download the Hevy app for workout ideas. Our routine library has 25+ complete training plans for all levels, each with push/tricep workouts you can import to your profile to use anytime. You can also browse individual arm/tricep workouts for the gym, at home, while traveling, and more.

Level of Exercise: Beginner/intermediate

How to do a Dumbbell Skullcrusher

1. Grab a pair of light dumbbells and sit on the edge of a flat gym bench.
2. Rest the dumbbells on your thighs and flex your arms for an extra secure grip.
3. Bring your shoulders back, engage your abs, and lie back as you bring the dumbbells close to your chest.
4. As you lie on the bench, extend your arms to position the dumbbells over your head. Keep your palms neutral (facing one another).
5. Take a breath and lower the dumbbells to the sides of your face by bending your elbows.
6. Bring the dumbbells down until your elbows are at a 90-degree angle, and you feel a stretch in your triceps.
7. Hold the bottom position for a moment and extend your elbows simultaneously, bringing the dumbbells to the top.
8. Exhale near the top and contract your triceps.
9. Take another breath and repeat.

Once finished, engage your upper body to raise your torso off the bench as you bring the dumbbells to your lap. Don’t drop the weights to the floor from a lying position because that can stress your shoulders.

What muscles does a dumbbell skullcrusher activate?

The primary muscles that work during dumbbell skullcrushers are the triceps, which make up the rear of the upper arms and produce elbow extension (straightening of the arms) (1, 2). Our triceps muscle engages as we start bringing the dumbbell down and becomes increasingly active as we extend our arm to complete each repetition. As mentioned above, the long triceps head crosses the shoulder joint, contributing to stability during a skullcrusher.

Our shoulders (deltoids) are the second muscle group in dumbbell skullcrushers (3). These muscles flex isometrically to provide support at the shoulder joint, allowing our arms to remain steady while doing repetitions. 

The midsection musculature also contributes to a lesser degree during the skullcrusher. Our abs, obliques, and other muscles in the area flex isometrically, contributing to upper body rigidity and making us feel stabler and more secure. Similarly, the upper back muscles engage to keep our shoulder blades retracted and scapula stable throughout each set.

Expert Tips on Proper Form 

An essential tip for effective skullcrushers is to pick dumbbells you can control well. Your chosen weights should allow you to perform at least 12 smooth and controlled repetitions. You must lower the dumbbells enough to stretch your triceps and follow that up with a strong extension. Doing so is crucial for making each repetition more effective and reducing the risk of ego lifting, which tends to be common with isolation exercises.

Our second tip for skullcrushers is to establish a solid base before performing the movement. In other words, you must retract your shoulder blades and dig them into the bench as you set up for the exercise. That way, your scapula will remain stable, leading to better shoulder stability and steady upper arms, allowing you to put all your efforts into bending and extending your elbows.  

The third tip to keep in mind for skullcrushers is to keep your elbows steady from start to finish. Lower and raise the weights by bending and extending your arms but avoid moving your elbows back and forth as you do so. Performing controlled repetitions will allow you to keep the tension on your triceps rather than having other muscle groups (such as the deltoids) help. 

Our fourth tip for dumbbell skullcrushers is to bring the dumbbells to the sides of your head. The movement is called ‘skullcrusher,’ but it doesn’t mean you should risk dropping a weight on your face.

Plus, having the dumbbells descend to the sides of your face allows you to bend your elbows more and cause a stronger stretch that contributes to growth. It also keeps your arms aligned and prevents you from unnecessarily bringing your hands together in an awkward and uncomfortable position.

The final recommendation for skullcrushers is to keep your elbows in and avoid flaring them, which allows you to keep tension on your triceps and force them to do all of the work. In addition, flaring the elbows removes the pressure from your triceps, making skullcrushers less beneficial.

Dumbbell Skullcrusher Variations and Modifications

1. EZ Bar Skullcrusher

EZ bars have a wide letter M shape and offer multiple grip options for trainees. These bars are particularly beneficial for biceps and triceps exercises because they take the stress away from your wrists, allowing you to train safely and without pain.

To perform the movement, load the EZ bar, grab it evenly using a narrow grip, lie back, and extend your arms. Next, retract your shoulder blades, engage your abs, take a breath, and bend your arms, bringing the EZ bar behind your head. Finally, straighten your arms as you exhale and repeat.

2. Straight Bar Skullcrusher

Straight bar skullcrushers are similar to the EZ bar version. You’re training through a similar range of motion, working both triceps simultaneously and using an identical load.

The only difference is that you’re using a straight bar, which can cause some wrist stress for some trainees. It never hurts to try skullcrushers with a straight bar and see if you can do the movement comfortably.

3. Cable Skullcrushers

Cable skullcrushers are another fantastic variation for developing your triceps. Using a cable leads to constant tension on your triceps, preventing the muscle from having any time to rest during sets. Attach a straight bar or rope to a low pulley and position a flat gym bench to be in line with the cable station. There should be some distance between the edge of the bench and the pulley.

Proceed by setting the load, grabbing the attachment, and lying on the bench with your head facing the cable station. Extend your arms, retract your shoulder blades, take a breath, and lower the weight by bending your elbows. Straighten your arms and exhale near the top.

Hevy’s exercise library has 400+ entries, including numerous skullcrusher variations and other effective tricep exercises. Each movement comes with how-to instructions and a demo animation. Plus, it’s incredibly easy to add any exercise to a workout and program all the necessary training variables.

Mistakes to Avoid

Using too Much Weight

One of the most common errors with skullcrushers is using too much weight, preventing you from controlling the dumbbells effectively. As a result, you’re more likely to shorten the range of motion, use momentum, or jerk the weight to complete more repetitions.

Unfortunately, doing so makes repetitions less effective even though you’re using more weight. Plus, jerking motions and momentum can place unnecessary stress on your joints and connective tissue, increasing the risk of nagging aches down the road.

A much better approach is to start with light dumbbells to learn the movement and increase the load gradually until you’re doing 12 to 20 reps per set.

Moving Your Elbows Back and Forth

The second common error with skullcrushers is one we discussed briefly above. Trainees often move their elbows back and forth, shortening the range of motion and placing less tension on their triceps.

For instance, as trainees bend their elbows, they also move them back, tricking themselves into believing they are training with proper form. Then, as they extend their elbows, their arms travel in the opposite direction, taking some pressure away from the triceps.

Avoid the error by keeping your elbows stationary as you bend and straighten your arms, even if that means using lighter dumbbells.

Not Controlling the Descent

The third common mistake with skullcrushers is simply letting the weight drop to the bottom position with no control. Trainees often focus on lifting the weight but ignore the lowering portion and miss out on the eccentric contraction (muscle lengthening passively under load).

Doing so leads to a less potent growth stimulus and poor results. Plus, dropping the weight might lead to stress in your elbows and connective tissues.

Avoid the mistake by maintaining a consistent tempo on all reps, lifting and lowering the weight with the same speed.

Similar Exercises to the Dumbbell Skullcrusher

Triceps Rope Pushdown

Triceps rope pushdowns are exercises you perform on a cable machine by holding a rope attachment. Because of its difficulty, the movement forces you to pick the correct load and maintain proper technique, resulting in superior triceps activation and growth.

You can also perform the exercise by holding the rope with one hand at a time, and that can be helpful for people dealing with side-to-side muscle imbalances.

Triceps Kickback

Similar to skullcrushers, triceps kickbacks are a fantastic isolation exercise you perform with dumbbells.

The objective is to grab a pair of dumbbells, bend forward, and raise your arms to torso level. Once in position, take a breath and extend your arms by contracting your triceps. Next, hold the top position for a moment and lower the dumbbells slowly while keeping your upper arms in line with your torso.

One Arm Tricep Extension (Dumbbell)

One arm overhead triceps extensions are another excellent isolation exercise (2). The objective is to grab a dumbbell, lift it overhead, and engage your abs.

Once in position, take a breath and lower the weight behind your head while keeping your elbow steady. Descend until you feel a stretch in your triceps and extend your arms, exhaling near the top. Do as many repetitions as possible and repeat the sequence with your other arm.

The post Dumbbell Skullcrusher – The Benefits and Pro Tips on Form appeared first on Hevy - #1 Workout Tracker & Planner Gym Log App.

The diamond push up is an effective bodyweight exercise that prioritizes your triceps and promotes strength gain. Unlike classic push ups, the objective is to keep your hands close together, forming a diamond shape between your thumbs and index fingers. Doing so prevents your chest from contributing and forces your triceps to do most of the work.

Aside from developing the tricep, the movement is fantastic for developing your pressing strength and shoulder stability, making you functional and more athletic. We recommend adding the diamond push up near the middle of your workouts and doing as many slow and controlled repetitions as possible.

Level of Exercise: Intermediate

How to do a Diamond Push Up

1. Get down on all fours and bring your hands together. Your thumbs and index fingers should be in contact or just an inch apart, forming a diamond shape.
2. Engage your core and extend your body, supporting your legs on your toes. Your hands should be underneath your lower chest.
3. Squeeze your abs and glutes to put your spine in a neutral position and retract your shoulder blades. Your body should be in a straight line, with your shoulders, hips, and ankles aligned when seen from the side.
4. Take a breath and descend by bending your elbows.
5. Move down until your chest is a few inches off the floor, and pause for a moment.
6. Extend your elbows to bring yourself back to the top position, straightening your arms fully.
7. Take another breath and repeat.

What muscles does diamond push up activate?

The primary muscles that work during a diamond push up are the triceps, which make up the rear of our upper arms and produce elbow extension (straightening of the arm) (1, 2). Having your hands close prevents your chest from contributing as much, forcing your tricep to do most of the work.

Our chest (pectoralis major) contributes to a minor degree during the diamond push up (1). However, the muscle covers the front of the upper torso and plays a role in many arm motions, including pressing something away from ourselves (3).

Similarly, performing push-ups is beneficial for activating the serratus anterior, which covers the lateral portions of the torso, originating from the ribcage and inserting into the scapula (4).

The shoulders (deltoids) also activate during the movement, and their primary function is to assist the chest and triceps during each repetition. Our deltoids also promote shoulder stability, allowing us to maintain a steady position as we move up and down.

Aside from the muscles with an active role, this form of push up develops the midsection as all muscles in the area flex isometrically to promote torso stability.

Progression into the Diamond Push Up

Diamond push ups are more challenging than the regular version because they require greater tricep strength. You might be able to do a few push ups, but that doesn’t necessarily mean you can do diamond push ups. 

Begin by strengthening your triceps with effective exercises. Close-grip bench pressing is a fantastic option because you can control the resistance and gradually overload your triceps with more weight. Start with an empty barbell and increase the load over time.

Most people can do their first diamond push-up by the time they can safely close-grip press 135 to 155 pounds. Other practical exercises for the triceps include EZ-bar skullcrushers, dumbbell triceps extensions, and rope cable triceps extensions.

As you work on strengthening your triceps, you should also start doing push-ups to get used to the movement pattern and gradually bring your hands closer together. You can even begin doing knee diamond push ups––a more accessible version of the exercise where you have to press a smaller percentage of your body weight. 

Transition to incline diamond push ups once you’ve built some strength and are used to exercise. You can perform the variation by pushing yourself off an elevated object, such as a chair or gym bench.

Variations and Modifications of the Diamond Push Up

1. Regular Push-Up

Regular push-ups are a great variation you can include in your training. The primary difference is that your hands are spaced apart, allowing your chest to contribute more to the exercise. Classic push ups are also easier to perform and can work as part of your progression for diamond push ups.

2. Knee Diamond Push-Ups

Knee diamond push ups are a more accessible version of the exercise that works well as part of your progression. The objective is to support your lower body on your knees, resulting in you having to press a smaller percentage of your body weight.

3. Incline Diamond Push-Ups

Incline diamond push ups are a slightly more challenging variation of knee push ups and work well as part of your progression. The objective is to extend your body but place your hands against an elevated surface, such as a chair, gym bench, or kitchen counter. Doing so would make the exercise more accessible, allowing you to practice proper technique and build your triceps strength.

Mistakes to Avoid

Flaring Your Elbows

Flaring your elbows is one of the most common push-up mistakes you must avoid for optimal performance and shoulder health. Trainees often make the mistake because they place their hands too high relative to their torso and start with their elbows pointing to each side, forcing their shoulders to elevate. Instead, avoid the error by positioning your hands underneath your lower chest as you set up for each set. Doing so will place your shoulders in a much better position and improve your performance.

Shortening The Range of Motion

The second common error with the exercise is shortening the range of motion. One reason is lacking strength for complete repetitions. Another is that people set themselves up incorrectly, limiting their range of motion. Aside from setting yourself up by following our recommendations, you should pick a variation you have strength for, be it a knee or incline diamond push up.

Similar Exercises to the Diamond Push Up

Chest Dip

Chest dips are not traditionally known as a tricep exercise, but they work great. Like diamond push ups, dips are a bodyweight exercise that overloads your muscles, promoting growth and strength gain. Again, your triceps play a considerable role because they assist the chest as you descend (dip) and engage in extending your arms on the way up.

Bench Press – Close Grip (Barbell)

The close-grip barbell press is similar to diamond push ups because both movements emphasize your triceps (5). However, using a narrow grip on a barbell puts your chest at a mechanical disadvantage, forcing your tricep to do most of the work.

The post Diamond Push Up – How to Instructions, Progression Tips, and Benefits appeared first on Hevy - #1 Workout Tracker & Planner Gym Log App.

If you enjoy challenging yourself through bodyweight training, ring dips are a fantastic movement to learn. Ring dips are a popular full-body activity, which gymnasts master for strength, balance, and stability. The activity is also valuable for the average person because ring dips force you to work much harder to remain stable. As a result, you can push yourself to your limits without having to resort to weight belts or other tactics.

At first glance, ring and bar dips seem similar enough, and they are. The range of motion is identical on both movements, and you train many of the same muscles. But ring dips are much more challenging and better engage your core muscles because of the instability element. Aside from moving up and down, you have to remain tense, so the rings stay close to your body and stable.

How to do a Ring Dip

1. Adjust the height of the rings to be at roughly stomach level.
2. Stand between the rings and grab them with both hands.
3. Keep your arms straight and elbows close to your body.
4. Bring your shoulders back, engage your abs, and squeeze your glutes.
5. Take a breath and raise your feet off the floor one at a time. Make sure you can stay balanced in this position before doing anything else.
6. Once you’re confident that you’re stable enough, take another breath and begin to descend.
7. Lower yourself gradually and go down until your elbows are somewhat bent and you feel a stretch in your chest.
8. Press through your triceps and go back to the top gradually. Avoid explosive movements because these can lead to instability.

If you don’t have access to adjustable rings, place a gym bench or plyo box to stand over. Your goal initially should be to lift your feet off the floor instead of jumping into position. Make sure you can balance yourself well before attempting more advanced set-up techniques.

What muscles do ring dips activate?

Like bar dips, the ring variation primarily trains your chest, shoulders, and triceps. The three muscle groups work together to move you up and down. As you descend, your chest, shoulders, and triceps control the movement. Then, as you’re about to go up, these same muscles produce the force you need to extend your elbows and finish at the top. Specifically, ring dips emphasize the lower portion of your chest and the front deltoid head.

Ring dips are also incredibly challenging for your core musculature. You might have impeccable pressing strength, but you will struggle to do even a single repetition if you lack core stability. Your rectus abdominis, transverse abdominis, obliques, erector spinae, and glutes all work hard to keep you stable and in position during ring dips. Your trapezius, lats, and many small back muscles also work hard to keep you steady. The back muscles work isometrically, but they still get stronger.

Progression into Ring Dips 

Progressing into a ring dip should happen gradually. Don’t force the process because ring dips are challenging, and it takes time to prepare your body. 

Begin with simple push-ups to build some stability and upper body pressing strength. Start with classic push-ups and transition to decline push-ups. Once you’re comfortable with this movement, start doing push-ups with rings. The movement is similar to an incline push-up, but instead of pressing off a stable surface, you’re doing so off rings. 

After push-ups, it’s time to start doing bar dips to get used to the movement, range of motion, and stability requirements. Don’t even think about ring dips until you’re rock solid on bar dips. 

Once you feel confident in your stability and pressing strength, transition into ring holds. Grab a pair of rings, raise your feet off the floor, and maintain the top position to build stability and get used to rings. When you feel somewhat comfortable with rings, begin to dip but do so gradually and keep your body tense at all times.

Variations and Modifications of Ring Dips

1. Supported Ring Dip

Supported ring dips are a nice variation to learn first. An option is to keep one foot on the floor for support. Try to use as little leg support as possible while doing the movement. You can also have a training partner stay close and be there to grab you if you start to lose stability.

2. Ring dip holds

Ring dip holds are a neat variation that reinforces stability and strengthens your muscles. Holding the top or bottom position is excellent for strengthening your triceps and chest while improving your core stability.

3. Tempo ring dips

Tempo ring dips are a useful variation that reinforces stability, proper muscle engagement, and good technique. It’s best to do tempo ring dips with a coach, but you can do them alone. Set specific time goals for each rep and adhere to them. For example, lower yourself for three seconds, and push back up for another three seconds.

Mistakes to Avoid

The most harmful mistake to avoid with ring dips is rushing the process. As discussed above, ring dips are a challenging bodyweight movement that requires excellent body control and stability. Follow the suitable progression scheme and gradually work up to ring dips if you’re new to the movement.

Another mistake to avoid with ring dips is adding weight on yourself right from the start. For example, if you’re comfortable with bar dips and attach weight on yourself to do them, you might feel tempted to do the same with ring dips. But understand that ring dips will bring you back to square one, and you should respect the movement. Start with the bodyweight version.

The third mistake with ring dips relates to stability. There is nothing inherently wrong with instability because it takes time to become stable. But trainees would often grab the rings, suspend themselves in the air, and begin to shake uncontrollably. Despite their lack of a stable position, people would still attempt to dip, increasing the risk of injury. To avoid this, never lower yourself unless you’re stable and able to keep the rings steady.

Similar Exercises to Ring Dips 

Chest Dip

The chest dip is an excellent alternative to ring dips. The variation is easier to start doing because the stability requirements are much lower. Instead of holding onto a pair of unstable rings, you’re holding onto a dip bar, making the movement much more predictable.

Decline Bench Press (Dumbbell)

The decline bench press doesn’t have the same or similar range of motion to ring dips, but the two movements are identical. Both exercises emphasize your lower chest, shoulders, and triceps. Ring dips and decline dumbbell bench pressing are also similar because of their stability requirements. You have to keep your body balanced on ring dips, just as you have to keep the dumbbells steady when decline pressing.

Cable Fly Crossover

The cable fly crossover is an excellent isolation movement for the chest. Like ring dips, you can emphasize the lower chest muscle fibers thanks to the angle of attack. You don’t have to work as much for good stability on the crossover, but the exercise is still challenging and complements the ring dip for balanced chest development.

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Traditional tricep exercises leverage external weights: cable machines, dumbbells, straight bars, etc. In contrast, your body provides the resistance necessary for growth and strength gain during the TRX tricep extension. The objective is to use a TRX suspension trainer by grabbing the handles, leaning forward, and supporting yourself with your triceps. Once in position, lower yourself by bending your elbows, hold the bottom position for a moment, and engage your triceps to straighten your arms.

The TRX suspension trainer is a simple rope system with handles you can attach to a wall or another sturdy object. Aside from using it to perform triceps extensions, you can do inverted rows and many other suspension exercises collectively referred to as TRX training.

Unlike traditional extensions, those you perform on a suspension system are a calisthenics exercise and require more strength, so we recommend including them earlier in your training and doing as many slow and controlled repetitions as possible.

Level of Exercise: Intermediate/Advanced

How to do TRX Tricep Extension

1. Attach the TRX or other suspension system overhead, having the handles hanging at chest level or slightly lower. Experiment to see what height allows you to set up in the best way.
2. Stand in front of the handles and grab them with your palms facing down.
3. Engage your abs, squeeze your glutes, take a breath and lean forward, lifting your heels off the floor. Keep your elbows straight.
4. Take another breath and lower yourself slowly by bending your elbows. 
5. Go down until your elbows are at a 90-degree angle (to the point where your wrists are above your elbows). Hold the position for a moment.
6. Extend your arms by engaging your triceps and bring yourself to the starting position as you exhale.

What muscles does the TRX tricep extension activate?

The primary muscle that works during suspension extensions is the triceps. Our triceps cover the rear of the upper arms and produce elbow extension, which occurs off the bottom position (1). The triceps also work to control us as we bend our elbows. Plus, the muscle provides arm stability because the long tricep head crosses the shoulder joint.

Our deltoids (shoulders) are the second muscle group in the TRX tricep extension. Their primary role is to flex isometrically and provide shoulder stability. 

The entire core activates, offering torso support and keeping us rigid during the exercise. Core muscles include the rectus and transverse abdominis, internal and external obliques, erector spinae, hip flexors, and gluteus maximus.

TRX Tricep Extension vs. Dumbbell Tricep Extension 

Performing tricep exercises with dumbbells, cables, or a suspension trainer is similar because all movement variations strengthen and develop the triceps. 

The primary difference between TRX suspension triceps extensions and those you perform with a dumbbell or cable machine is the level of difficulty. Doing extensions with a dumbbell can be uncomfortable, and you will feel a burning sensation in your triceps. But doing the same movement on a suspension trainer is much more difficult. For one, your triceps have to work extra hard because the resistance is much greater. Second, your stabilizing muscles engage more to keep you in position. 

Because of their difficulty, suspension extensions are more of a compound exercise rather than one that only targets your triceps, which is why we recommend doing them early in your training. In contrast, dumbbell extensions are easier to manage, and you can include them late in your workouts, even as the last exercise. 

TRX tricep extensions also carry a slightly higher injury risk than dumbbell or cable variations. You have to be careful, brace your core, and keep your shoulders stable to stay safe.

Variations and Modifications of the TRX Triceps Extension

1. Slow Negative TRX Tricep Extension

Slow negative suspension extensions are a beginner-friendly variation you can perform to build tricep extension strength and work up to the entire exercise. The objective is to assume the starting position and bend your elbows as slowly as you can, controlling your body on the way down. Then, stand up, set up for the starting position again, and lower yourself.

2. Pause TRX Tricep Extension

Pause extensions are a neat variation you can perform to make each repetition slightly more challenging without changing anything else. The objective is to lower yourself, hold the bottom position for two to four seconds, and extend your elbows, bringing yourself to the top.

3. Single-Arm TRX Tricep Extension

The single-arm suspension extension is straightforward but incredibly challenging to pull off and only suitable for the most advanced trainees. You have to grab one handle and keep your free arm to your side or behind your back. From there, lower yourself as you usually would and extend your elbow to get back to the top. You can lean forward less or more to adjust your body position and the difficulty.

Mistakes to Avoid

Soft Midsection

One of the most common roadblocks to proper form with the TRX tricep extension is failing to engage your midsection. Doing so leads to instability, prevents you from doing the exercise effectively, and increases the risk of spine stress. Avoid the mistake by tucking your hips slightly as you engage your abs and maintaining the rigidity until you finish the set.

Flaring Your Elbows

Flaring your elbows is a common mistake with most tricep extension variations, and things are no different when doing the movement on a suspension trainer. Doing so isn’t necessarily fatal, but it shifts the emphasis to your shoulders and could increase the stress on these joints. Fix the error by consciously keeping your elbows in and close to your head from start to finish.

Shortening the Range of Motion

The third common mistake with TRX tricep extensions is shortening the range of motion. Doing so isn’t dangerous, but it makes each repetition less effective because you’re not stretching or contracting your triceps as well as you otherwise could. Avoid the error by lowering yourself until your elbows are bent and following up with full arm extension. Do regular extensions, push-ups, and other tricep movements to build strength if you can’t do suspension extensions correctly.

Similar Exercises to the TRX Triceps Extension

Bench Dip

Bench dips are a fantastic exercise that strengthens and develops your triceps, shoulders, and midsection, similar to TRX tricep extensions. The objective is to face away from a gym bench or chair, place your hands on the edge, and extend your body, supporting yourself on your arms. Once in position, take a breath and bend your elbows to lower yourself. Hold the bottom position for a moment and contract your triceps to move back to the top.

Diamond Push Up

Diamond push ups are another effective bodyweight exercise you can perform for triceps growth and strength (2). The objective is to place your hands close to one another, forming a diamond shape between your thumbs and index fingers. Having your hands close forces your triceps to do most of the work because the pectoralis major is at a mechanical disadvantage.

Triceps Rope Pushdown

Triceps rope pushdowns are a variation of the TRX triceps extension that offers many of the same benefits. The movement emphasizes your triceps, but it requires much less core stability to perform. Plus, you can adjust the resistance to fit your current strength capacity and gradually increase the load as you get stronger.

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Triceps rope pushdowns are an effective isolation exercise you can use to inflate the back of your upper arms. The objective is to use a rope attachment on a pulley system, repeatedly extending your arms against resistance. 

Rope pushdowns offer numerous benefits, the most notable being that you can isolate your triceps with more weight and cause significant disruption for growth. A cable provides consistent tension, allowing you to engage your triceps from start to finish on every repetition. The movement is also beginner-friendly, which is excellent for everyone getting started with fitness.

Having a pair of strong triceps is vital because, while seemingly insignificant, these muscles produce elbow extension and contribute to shoulder stability. As a result, you become more athletic and better able to tackle daily tasks.

We recommend including the triceps rope pushdown late into your workouts and focusing on proper execution by using a lighter weight for more repetitions.

How to do a Triceps Rope Pushdown

1. Adjust the weight so you can do at least ten smooth repetitions, grab the rope on the cable station, and take a step back.
2. Stand tall by bringing your shoulders back and directing your gaze forward. Your feet should be around hip-width apart, with your toes pointed slightly out. Keep your knees slightly bent.
3. With your elbows bent at roughly 90 degrees, bring them down to your sides.
4. Take a breath and extend both elbows by engaging your triceps.
5. Once your arms are straight, hold the contraction for a second, exhale, and slowly release until your elbows are bent, and your wrists are slightly more elevated than your elbows.
6. Inhale and repeat.

What muscles does a triceps rope pushdown activate?

Triceps rope pushdowns allow us to focus on our triceps, which cover the rear of our upper arms (1). As the name suggests, the triceps muscle has three heads, two of which originate from the humerus (upper arm bone), just below the shoulder joint (2). The third long head originates from the scapula, crosses the shoulder joint, and inserts into the elbow along with the other two heads. Together, the three heads produce elbow extension during a rope pushdown.

The rope pushdown also works the shoulders (deltoids) to a small degree because our deltoids provide arm stability. Similarly, the movement works our midsection and upper back, with both areas flexing isometrically to stabilize the torso.

Tips on how to Perform the Tricep Rope Pushdown

The most important tip to keep in mind for rope pushdowns is to focus on proper technique and use a full range of motion. Lift a weight that allows you to do at least 12 to 15 smooth repetitions.

You should also keep your shoulders retracted and chest out for better stability. Doing so allows you to keep your shoulders in a steadier position, which leads to stable elbows and more tension on your triceps. 

The third tip to remember is to perform each repetition with a full range of motion. Begin with your wrists slightly higher than your elbows and extend your arms fully, holding the contraction for a moment. Doing so will allow you to get more out of every repetition and grow better.

It’s also beneficial to spread the rope during each repetition. Begin with your hands together and spread them out gradually as you extend your elbows. The slight tweak in technique can help you engage your triceps better by making each repetition slightly more difficult.

Variations and Modifications of the Triceps Rope Pushdown

1. Straight Bar Triceps Pushdown

The straight bar triceps pushdown is a variation where you use a bar instead of a rope attachment. Doing so is helpful because it allows trainees to use slightly more weight, causing more mechanical tension.

2. Single-Arm Triceps Rope Pushdown

Single-arm triceps rope pushdowns are a simple variation of the classic exercise. The goal is to grab the rope with a single hand and perform the exercise. Training one arm at a time is beneficial for preventing muscle imbalances and improving your mind-muscle connection.

3. Resistance Band Triceps Pushdown

Resistance band triceps pushdowns are a neat variation you can do if you don’t have access to a cable machine. The objective is to attach a resistance band somewhere overhead, grab it with both hands, and do pushdowns, similar to how you would on a cable machine.

Mistakes to Avoid

The most common mistake with triceps pushdowns, especially when using a rope attachment, is to lift too much weight. Doing so forces you to shorten the range of motion and use momentum to complete each repetition, making the exercise less effective. 

Shortening the range of motion is also an error to avoid. Many trainees bend their arms enough but fail to extend them fully, robbing their triceps of a strong contraction at the top of each repetition. Fix the mistake by locking out your elbows and holding the contraction for a moment.

The third mistake to watch out for is using momentum and other muscles in the body to complete each repetition. Doing so often comes from lifting too much weight and prevents trainees from developing their triceps. Avoid the error by bringing your shoulders back, keeping your elbows steady, and forcing your triceps to do all the work on every repetition.

Allowing your dominant side to do more work is the fourth mistake to avoid. Some trainees lift more weight with their stronger tricep, which exacerbates muscle imbalances and hinders training form. Avoid the error by engaging both triceps equally, ensuring that each works hard during a set.

Similar Exercises to the Triceps Rope Pushdown

Triceps Kickback

Kickbacks are a fantastic isolation exercise you can do to strengthen and develop your triceps. The goal is to grab a pair of dumbbells, bend your torso forward, lift your elbows to torso level, and straighten your arms repeatedly. 

Bench Press (Barbell)

While not a triceps-only exercise, the barbell bench press strengthens and develops our arms (3). The goal is to lie on a flat bench, position a barbell over your chest and press it repeatedly. Doing so overloads and strengthens your chest, shoulders, and triceps.

Overhead Triceps Extension (Dumbbell)

Like kickbacks, the overhead triceps extension is an effective isolation exercise that strengthens and develops your triceps. The idea is to raise a dumbbell above your head, keep your arm steady, and lower the weight behind your head by bending your elbow. You then have to extend your arms, forcing your triceps to activate.

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