Many gym goers obsess over biceps curls, not realizing the larger triceps have more growth potential. Comprised of two rear heads and a lateral muscle on the upper arm, the triceps extend the arm and elbow. Building impressive triceps requires training that mimics their specific functions.
While T Nutrition and Fitness (TNF) founder Joel Twinem has good triceps genetics, he still understands the importance of varied stimuli. The science-based influencer shared his five favorite mass-building triceps exercises:
Twinem’s Top 5 Triceps Exercises
- Single-Arm Machine JM Press
- Cable Crossbody Triceps Pushdown
- Cable Pushdown
- Cable Leaning Overhead Extension
- Dips
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Unilateral JM Press
Most unilateral triceps exercises are extension variations. Twinem suggests including single-arm JM presses. They combine presses and extensions for a more well-rounded triceps stimulus due to greater strength potential and elbow flexion while reducing shoulder strain.
Twinem sat on the chest press machine, with the handles roughly shoulder level, and pressed forward with one arm to bias the medial and outer triceps. If you can’t access machines or weights, replicate the technique with single-arm wall push-ups.
Cable Crossbody Extension and Pushdowns
Crossbody extensions are performed on a cable machine. Grab the opposite cables so they cross each other, bend your elbows, then press down and back while keeping the upper arms vertical.
Twinem prefers using wrist cuffs instead of his grip, but you can use handles or the cable. Twinem reiterated a neutral arm position for traditional rope or bar pushdowns, discouraging flared elbows and leaning over the handle.
Four-time Mr. Olympia Jay Cutler famously does pushdowns this way, which may minimize long-head activation. Twinem doesn’t believe the handle or grip matters for gains.
Unlike pushdowns, a major benefit of extensions not mentioned is the inability to cheat.
Cable Bent-Over Extension & Dips
To build triceps, include overhead extensions for a full, long head stretch — it has been shown one can achieve 40% more triceps growth from overhead extensions compared to pushdowns. (1) Twinem plants his butt against the cable bar and bends his torso parallel to the floor. Flex the arms to stretch the triceps, then extend them forward and squeeze.
Due to stability concerns, Twinem believes JM presses and pushdowns are superior for triceps than classic dips, but dips are more accessible. You can do them on any elevated object almost anywhere.
“To develop the best triceps possible, my go-tos are JM presses or [similar variations] and extensions,” Twinem offered. Triceps training should be simple and not overly focused on too many hand positions and angles.
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Reference
- Maeo, S., Wu, Y., Huang, M., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2023). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European journal of sport science, 23(7), 1240–1250. https://doi.org/10.1080/17461391.2022.2100279
Featured image via Shutterstock/Dusan Petkovic
