Arm Exercises: Triceps Extension Variations

Arm Exercises: Triceps Extension

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Muscles Worked

Triceps

The triceps muscle, as the name implies, is a single muscle with three "heads" - the long head, medial head and lateral head. It directly opposes the biceps muscle, so be sure to work both muscles in order to avoid asymmetry!

The purpose of this page is to introduce several different variations of the triceps extension. These arm exercises are generally fantastic as far as strength, confidence and stamina are concerned. Once you start implementing them into your routine, you'll notice an overall improvement in total fitness!

As I've mentioned on other pages, variation and creativity are a necessity in creating a successful, fruitful training regimen. This is a key concept in order to avoid the plateau effect.

Before we get started, let me just begin with a few rules...

First of all, the triceps extension is just that - a triceps workout. Do not move any other joint besides the elbow! This not only undermines the entire exercise, but it exposes you to potential injury! You will be annoyingly reminded of this throughout this page, but it's excessively important! Learn more about Arm Exercise Mistakes.

Second, the triceps extension is not meant for heavy weight-bearing. Please be mindful about this - I can personally attest to several muscle strains simply by using too much weight.

Most of these triceps extension variations will involve free weights, resistance bands and medicine balls as I'm a fan of avoiding machines. There are, however, cable machine variations included at the end for your benefit. :)

Triceps Pushdown with Resistance Bands

This is one of my all-time favorite variations of the triceps extension! This technique can be used for all sorts of applications. In fact, many baseball programs attach a baseball to the end of the band and use them to simulate the throwing motion. It's a great way to increase rotator cuff strength along with working the triceps muscle.

As you know, variety is key and your imagination will definitely come into play! Mix, match and see the results.

It's important to remember to keep your back straight and to only allow motion around the elbow joint. In other words, keep the elbow itself still and only move the elbow joint to allow flexion and extension of the forearm.

First, choose a resistance band that is appropriate for your level of fitness. It should definitely be a challenge, but not so much that you have to contort your body in order to perform the movement.

Attach the band to a sturdy structure, such as an unused Smith machine, pull up bar, or even a door inside your home. Most resistance band packages come with a door attachment. You can also buy them separately if need be.

While standing, grip both handles with each hand. Stand statically with the elbows bent to about 80 degrees.

Now, with the back straight and only moving the elbow joint, slowly press down on the handle until the elbow is fully extended (but not locked).

At this point, the eccentric motion will begin. Gradually allow the bands to return to their initial starting position. This is the most important part of the movement, so do not skip this part!

You can perform this triceps extension one arm at a time or both arms simultaneously. In my opinion, using the simultaneous motion is easier and allows for a symmetric weight distribution along with stabilizing your balance while performing the exercise.

Step 1: Tie or attach some appropriate resistance bands onto a secure object above your head.

Step 2: Grab the resistance bands with each hand and rest them at an 80 degree angle.

Step 3: Push the bands down slowly until your elbows are extended fully, without locking. Exhale during this movement.

Step 4: Allow the bands to slowly return to their starting position. Inhale during the eccentric motion.

REMEMBER - do not move any other joint other than the elbows! The entire purpose of the exercise is undermined when you start moving other joints. We want to isolate the triceps muscle! This is generally true for any of the triceps extension exercises.

Cross Body Triceps Extension with Flat Resistance Band

This is one of the great portable tricep extension exercises you can do at home or at work. It's easiest to use one of the flat resistance bands.

First of all, you need to locate the center of the band. Simply estimate here. If you want, you can measure it and mark the center of the band for future use.

Hold the middle of the band on your hip with one hand and grasp a free end with the other hand.

Hold this arm parallel to the ground. Be sure to adjust the resistance if it is too much/too little. Now, using only the elbow joint, extend the elbow laterally until straight. Slowly allow the band to recoil back to the starting position

Repeat the triceps extension with the other arm!

Step 1: Get a flat resistance band. Hold the middle of the band against your hip.

Step 2: With the other hand, grab a free end of the band and hold the arm parallel to the ground with the elbow flexed to about 60 degrees.

Step 3: Now, slowly extend the elbow. Remember not to move any other joint in the body.

Step 4: Return to the starting position and repeat! Don't forget about the other arm.

Triceps Kickbacks

This exercise can be performed using exercise bands or dumbbells - each are equally effective, yet slightly different! I'm a fan of this, of course.

First of all, find a flat resistance band (or appropriate dumbbells) and something solid to lean on. You can also use a stability ball for extra points.

Place the right knee on an exercise bench or stability ball and bend at the waist such that the torso is nearly parallel with the ground. Place the left hand on the bench for stability.

Step on the middle of the flat resistance band and grasp a free end. Adjust accordingly to change the resistance. Now you're ready.

With your elbow firmly against your side, slowly extend the elbow backwards. Again, move only the elbow joint! Pause at the end of this motion.

Now, return to the starting position and repeat. Don't forget to work the other arm also!

Step 1: Find a suitable flat resistance band (or dumbbells) and something sturdy to lean on (stability ball/bench/chair/dog).

Step 2: Step on the middle of the band and adjust the resistance accordingly by experimenting.

Step 3: Place the right knee and right hand on the sturdy object and bend at the waist. Your upper body should be nearly parallel with the floor.

Step 4: Keeping your elbow near your side, slowly extend the elbow backwards to perform the triceps extension. Remember to keep the back straight. Only move the elbow joint!

This is another triceps extension that has huge experimentation potential. What I mean is, use your imagination! Use water jugs, dog toys, dumbbells, resistance bands - really anything! You can also change the position slightly by using a balance disk, stability ball, wobble board or a simple bench. Whatever you do, don't do the same thing every time!

Lying Triceps Extension with Weighted Bar

First and foremost, it is required to use the curved bar (EZ grip bar) for this triceps extension. Without it, you put a huge amount of stress on the elbows which, if done consistently, will cause injuries. This is especially true if you're using heavy weights. You can also substitue the weighted bar for appropriately-sized dumbbells.

Again, this exercise will isolate the triceps muscle when you perform it correctly! Remember, only the elbow joint should be mobile.

To add a bit of variability, the demonstration uses a stability ball. The traditional triceps extension involves using a flat bench, but that's boring and one-dimensional. :)

First of all, load the bar with a suitable weight. If you've never done the exercise before, I would recommend light weights. You can increase the weight after you've achieved perfect technique.

Find yourself a stability ball and sit on it with the weighted bar in your lap. If necessary, use a spotter to hand you the bar once you're in position.

Now, walk yourself forward. As you do this, the ball will also roll itself forward. Push the weight up above your chest, as if doing a bench press. Different grips will work different parts of the muscle, so take your pick! At this point, you should be in the starting position as in the video below.

Moving your elbow joint only, slowly allow the weight to fall towards your forehead. Your upper arm should never move from the starting position! This is the all-important eccentric motion.

Isolating the triceps muscle, push the weight back up to its starting position. That's one rep!

Step 1: Find a stability ball and curved EZ grip bar.

Step 2: Load the appropriate weight and sit on the stability ball with the weight in your lap.

Step 3: Walk yourself forward so your back is parallel to the ground, feet are flat on the ground. Push the weight up like a bench press until your elbows are fully extended and the weight is directly above your chest

Step 4: Lower the weight slowly (eccentric motion) towards your forehead by moving only your elbow joint. Extend the elbows to return to the starting position.

This is really one of the best versions of the triceps extension. Like I've said before, mix, match and watch the results!

Overhead Triceps Extension with Med Ball

The purpose of this triceps extension exercise is not only to work the triceps, but also to improve posture. Be sure to keep your abs tight throughout the movement to get the full effect.

First, find a suitable medicine ball and stability ball. Sit on the stability ball with you feet flat on the ground and your back straight. In this position, life the med ball directly above your head. Keep your hands to the side of the med ball.

Now, by only moving the elbow joint, allow the med ball to slowly drift downwards towards the floor. This is the eccentric motion. To return, simply push the ball back up to the starting position. Remember, everything is slow and gradual. Keep that back straight and those abs tight during any triceps extension!

Step 1: Find a med ball and stability ball. Sit on the stability ball with your back straight and the med ball held directly over your head with the hands to each side of the ball.

Step 2: Bend only the elbows to allow the ball to fall behind our neck.

Step 3: Return to the starting position.

Use your imagination here - you can substitute dumbbells, you can rig up some resistance bands, stand on one foot, anything! All of these can add a great deal of variety to your triceps extension workout.

Lunging Overhead Triceps Extension

This exercise is a bit more complicated and, quite frankly, easy to mess up. Try to practice with a smaller resistance prior to moving to the "big boy" weights! Again, the key is to move only the elbow joint during any triceps extension movement.

First, find an exercise band and anchor to a sturdy about a foot (or more) higher than eye-level. Hold both ends of the resistance band behind your head.

From here, get into a lunging position - spread your feet a bit wider than shoulder-width and pivot yourself away from the resistance band anchor. Bend the front knee and keep your back leg as straight as possible!

At this point you will realize that this exercise will definitely develop some hamstring and butt strength! In fact, incorporating any yoga moves into your workout will propel you beyond all of your competition! Balance and flexibility are just as important as brute strength - but keep your goals in mind.

Now that you're in position, fully extend the arms by moving only the elbow joint and keeping the rest of your body still. Keep those abs tight and stay in the lunging position!

Slowly return to the starting position for another repetition.

Step 1: Get yourself a set of resistance bands and anchor them to a secure location above eye level.

Step 2: Get into a lunging position facing away from the anchor site.

Step 3: Using only the elbow joint, slowly extend your elbow until your arms are straight.

Step 4: Slowly return to the starting position. Exaggerate the eccentric motion!

Ready for another triceps extension? Let's try the cable machine.

One-Arm Kneeling Triceps Extension with Cables

Although this one is a bit more difficult to perform, the benefits are really fantastic! This movement utilizes the triceps muscle in a slightly awkward position, making it ideal for added variety, complexity and stamina. This one will allow you to blast right by your competition!

You can perform this triceps extension with either a resistance band or cable crossover machine. Once you're set up, kneel down on an exercise mat. If you're working your right arm, then kneel with your left knee and rest your right elbow on the right knee (see below).

With and underhanded grip, grab the handle of the cable or resistance band and place your elbow just to the inside of your non-kneeling knee.

Now, with your elbow starting at 90 degrees, slowly extend the elbow downward until the arm is fully extended.

Slowly return to the starting position with an exaggerated eccentric motion.

Step 1: Find a cable crossover machine or set up a suitable resistance band.

Step 2: Kneel down on an exercise mat. Grab the handle with an underhand grip and place the elbow just inside the knee joint.

Step 3: Moving only the elbow joint, extend the arm until the elbow is straight. Hold this position momentarily.

Step 4: Now, begin the exaggerated eccentric motion and return to the starting position.

It is extremely important to make sure you only move the elbow joint!

This is true for both biceps and triceps extension exercises

One-Arm Overhead Triceps Extension with Cables

This exercise (like the lunging overhead triceps extension above) mainly emphasizes the long-head of the triceps. This is predicted by the fact that the motion mimics throwing an object (but uses different muscles!).

First, set the pulleys to a high position to allow for the movement. Grab the pulley handle behind your head. Position yourself in a lunging position. This is done by putting your feet wider than shoulder-width apart and then pivoting on both feet. This will put you in a runner's position. From here, just bend the front knee and keep the back leg straight! Place your other hand on the opposite knee for stability.

Now that you're in a lunging position with the one pulley behind your head, extend the arm using only the elbow joint. Keep everything else still! Slowly allow the pulley to recoil. Repeat with the other arm.

Step 1: Set the pulley to the appropriate height and weight. Grab the pulley with one hand and turn yourself so that you're facing away from the machine.

Step 2: Get into a lunging position. If the pulley handle is in your right hand, the left leg should be the front leg.

Step 3: Now, perform a triceps extension. Move only the elbow joint and keep the rest of your body static. Stay in the lunge!

Step 4: Slowly return to the starting position. Exaggerate the eccentric motion!

Although I'm not huge on using machines (since most workouts can be done at home), this triceps extension exercise is particularly useful when you have a cable machine available. It works similarly to the resistance band but with a slightly different weight differential (you're pulling the same weight throughout the movement). With the bands, the resistance increases as you pull.

Reverse Grip Triceps Extension With Cables

This is one of my all-time favorite triceps extensions! You get a great "pump" from it by blasting the lateral head of the triceps muscle. Give it a shot!

First of all, find an available pulley system and set it to a high position (as if doing a standard tricep pushdown). Make sure there is a short bar attached to the cable so that you can grasp it with both hands. If you used one of the cable arm exercises above, you will need to find the short bar somewhere near the machine.

Stand facing the machine and, with the cable hanging vertically, grab the attached bar with an underhanded grip. Keep your elbows firmly against your side. Don't let them flare outwards! If they do, it's a clue that you're using too much weight.

Now, using only your elbow joint, slowly extend the arm downwards until the elbow is straight. Do not move any other part of your body.

Slowly let the bar back up to its original position. Remember to keep your elbows close to your body at all times! This is what makes the workout so great.

Step 1: Adjust the cable machine properly for the exercise. Find a short, straight bar to grasp with both hands and attach to the cable system.

Step 2: Stand facing the machine with the cable hanging vertically. Grab the bar with an underhanded grip.

Step 3: Moving the elbows only and keeping them close to your side, extend the triceps downward.

Step 4: Allow the bar to return to the starting position. Again, exaggerate the eccentric motion!

Let us know how this one goes! It's definitely a favorite!

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