To transform your triceps into a true three-headed monster, you need to travel across the pond to pull a page out of a trusted friend’s playbook.
Luckily, this figurative trip won’t cost you an arm and a leg like a real voyage abroad would. But if you and your triceps want to follow in the footsteps of four-time Mr. Olympia Jay Cutler, you better prepare to pay a visit to France to gain an appreciation for a criminally underrated exercise that can help take your triceps game to another level.
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Jay Cutler’s Top Triceps Exercises
On Nov. 14, 2024, Cutler shared an Instagram reel highlighting his top three triceps exercises. While plenty of lifters rely on time-tested staples like the close-grip bench press and dips, neither movement earned a spot on his podium.
However, Cutler’s trusted trio includes two exercises that should be familiar to anyone who’s spent a modicum of time training the three-headed muscle located on the back of your upper arm: triceps pushdowns (with a rope) and triceps kickbacks (with dumbbells).
- Both qualify as beginner-friendly movements that provide excellent bang for your muscle-building buck.
- Kickbacks stand out for their versatility, as they can be performed with dumbbells, resistance bands, or on a cable machine.
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In particular, pushdowns, or “press-downs” as Cutler referred to in the video, are a great option at the beginning of your training session.
“Always, always, always start with the rope press-downs,” the four-time Mr. “O” explained.
Cutler’s third choice, however, is a move that may be foreign to less-experienced fitness enthusiasts: the French press. And no, he’s not referring to the fancy method for brewing coffee.
Stop Sleeping on the French (Press)
If you’re wondering how (and why) to perform the French press, there’s a decent chance you already have the foundational knowledge buried somewhere in your mental archives. After all, one of Cutler’s favorite triceps exercises is actually a close cousin of a move you’ve most likely heard of (and performed) before: skull crushers.
Hopefully that means there’s less of a learning curve than you initially expected. While there are different ways to execute the French press — including from a lying position — Cutler doesn’t believe you should pigeonhole yourself into a single variation.
“Whether you use a machine or a cambered bar, it doesn’t really matter,” he explained.
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So, how exactly should a French press look? Here’s a quick tutorial on how to perform this triceps-builder using a flat weight bench and an EZ bar with weight plates.
- Step 1 — Grab an EZ curl bar with your hands shoulder-width or closer. Use a double-overhand (pronated) grip and hold the bar directly above your head so your arms are fully extended.
- Step 2 — Brace your core and slowly lower the EZ curl bar behind your head, keeping your palms facing up during the eccentric portion of the lift.
- Step 3 — Once you feel a deep stretch in your triceps, straighten your arms back over your head.
- Step 4 — Grip the bar tight, brace your core, and keep your lower back in a neutral position before slowly lowering into the next repetition.
These steps align with Cutler’s preferred version, but you can also try the French press from a standing or seated position. Either way, aim for 2-4 sets of 8-12 repetitions if you’re focused on hypertrophy. For endurance, shoot for 12-15 reps with around 30 seconds rest between sets.
Of course, the best way to build well-developed triceps is through a combination of exercises that hits all three heads of this horseshoe-shaped muscle. So, even if you quickly become enamored with the French press, don’t forget to show some love to kickbacks and pushdowns, too.
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Featured Image: @JayCutler / Instagram
