YOU WON’T BE able to build big arms without training smart. Getting the right muscle-pumping stimulus means doing more than hundreds of biceps curls—you’ll need to target your triceps, too.
When you train those big upper arm muscles, you’ll do much better if you know what you’re doing. Smart training is much more than just following the social media hype train. “We can’t just attack our triceps with the latest and greatest exercise off Instagram,” says Ebenezer Sameul, C.S.C.S. “Very often those are the exercises that simply don’t work.”
You’ll do much better for your big arm gains if you focus on fundamental, effective movements instead of just working out the way you see other guys in the gym and online. That’s why Samuel is breaking down the five triceps exercises that simply aren’t worth your time—and what to try instead.
5 Triceps Exercises You Need to Stop Doing
Cross-Body Skullcrusher
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Even though Arnold does this move doesn’t mean you should, too. The cross-body skullcrusher might isolate your triceps, but you could be putting yourself at risk of shoulder injury. The movement requires substantial internal rotation at the shoulder—a movement you want to avoid when possible.
Do This Instead: Classic Dumbbell Skullcrusher
Instead, stick to the standard dumbbell skullcrusher. Tuck your elbows in tight to the sides of your body, and get into external rotation. You’ll still get the elbow extension you’re looking for, without the long-term risks.
Weighted Bench Dip
“Yes, this is a great ego exercise, and it’s certainly an exercise that you think you can do anywhere,” Samuel says. “But again, we’re running into this issue of internal rotation.”
Add some plates to your lap, and that’s a ton of tension at the wrong angle on your shoulder joint.
Do This Instead: Weighted Close-Grip Pushup
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If you want to stick with a weighted exercise, try a weighted close-grip pushup. You’re still getting the elbow extension you’re looking for (and the ego-boost of loading on plates), but you’ll be able to get it through a much better range of motion with less stress across your shoulders.
Dumbbell Kickback
The dumbbell kickback is great for getting a healthy squeeze on our triceps, but it’s not working your triceps through its full range of motion. You only really start to hit tension when the dumbbell in your hand starts to fight gravity—at the bottom of the movement, absolutely nothing is happening for your triceps.
Plus, it’s really easy to rock into position and use momentum to power the move.
Do This Instead: X Pressdown
Try the X pressdown instead. The movement is executed with a cable machine, so there’s tension throughout the entire contraction. With the crossbody position, too, you get loads of mid-back squeeze.
Dumbbell Overhead Extension
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The issue of internal rotation returns with the dumbbell overhead extension. Plus, once you reach the top of the movement, there’s no more tension across the triceps once the joints get to a stacked position.
Do This Instead: Cable Overhead Extension
Instead of using a dumbbell, try swapping this out with a cable machine and an incline bench to support you. The cable overhead extension will give you a great stretch at the bottom, and the cable continues to apply pressure at the top as you squeeze.
Diamond Pushup
“The worst exercise when it comes to training your triceps is an exercise you think you can take anywhere but it just doesn’t travel as well and just isn’t as useful as you might think—and that is the diamond pushup,” Samuel says.
The closeness of your hands here makes it very easy to slip into internal rotation, even if you are able to get a healthy squeeze on your triceps.
Do This Instead: Close-Grip Pushup
Correcting this exercise just takes a slight change of grip. Separate the hands out ever so slightly until they’re a little closer than shoulder-width apart. You get all the benefits without placing your shoulders at risk.
