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5 Best Different Triceps Exercises You Aren’t Doing (ADD MASS AND MUSCLE)

These different triceps exercises will help you pack on muscle mass and strength.

They have been chosen by Jeff Cavaliere from Athlean X. Check out his excellent training channel on youtube.

Best Different Triceps ExercisesSource: Ketut Subiyanto on Pexels

Best Different Triceps Exercises

“If you’re looking for the best triceps exercises outside of the ones you’re already doing to build your triceps, then you’ve come to the right place. In this video, I’m going to show you the 5 best triceps exercises you’re not doing right now to help you get bigger triceps and fill your shirt sleeves.”

1. Best Different Triceps Exercises – PJR Pullover

“If you have been relying on the close grip bench press to overload your triceps with heavier weights, but it’s still not giving you the tricep size that you’re looking for, then you are going to want to try the PJR Pullover. This exercise will effectively target the long head of the triceps since you are putting them on stretch by getting your arms back behind your head. However, you will be able to use heavier weight thanks to the assistance of the lats during this movement as well as the use of a single dumbbell instead of the having the manipulate two in space.”

Tricep Dips WODs skull crushers Perfect Triceps Workout Isolation Exercises dumbbell skull crusher Exercises to Force Arm GrowthSource: John Fornand on Unsplash

2. Best Different Triceps Exercises – Triceps Trunk Lift

“For those looking for a bodyweight option outside of just continuously doing pushup variations, you are going to want to try the Triceps Trunk Lift. This triceps exercise forces you to get your arms into extension behind your body as you come up off the ground, creating a great overload in the contracted position of the muscle. Most bodyweight triceps exercises, especially pushup variations, won’t have you reaching this level of contraction on the long head of the triceps because they lack the ability to bring the arm into extension. If you don’t have access to any equipment, this is a great option to add to your triceps workout.”

3. Best Different Triceps Exercises – Rotational Pushdowns

“If you look at almost any traditional triceps workout, the triceps pushdown is likely going to be included. The only drawback of this exercise is the fact you are limited in how much you can get your arm back into extension behind the body to achieve peak contraction on the triceps. You can fix this by trying Rotational Pushdowns. This variation will prevent the bar from stopping the movement when it reaches your body, as it will now be going to the side as you adduct your arm behind your body. Going back and forth to each side will mean you don’t have to spend each set focusing on doing a single arm pushdown.”

Best Different Triceps Exercises – Mechanical Drop Set for Triceps

“As a bonus, I am including a mechanical drop-set that is made up of 3 great triceps exercises. Perform Lying Triceps Extensions to failure, then immediately start performing the JM Press until you reach failure yet again. Immediately proceed to start doing the Elbows Tucked Bench Press to failure. This sequence will allow you to take your triceps to and through failure as the exercises get mechanically easier with each drop.”

Muscle building CrossFit WODs how to adapt a 6 week hypertrophy program CrossFit and SexSource: WODSHOTS

4. Best Different Triceps Exercises – JM Extension

“If you find that the Lying Triceps Extension is uncomfortable on your shoulders, I have a similar triceps exercise that you can add in as a substitute called the JM Extension. It’s a mix of the JM Press and the Lying Triceps Extension, as you could probably tell. While starting off in the position of a JM Press, instead of pressing the dumbbells up, you are pressing them up and back into extension. By not getting your hands all the way behind your head, you are taking some of that stress off your shoulders and thus you can focus on your triceps training without any discomfort.”

5. Best Different Triceps Exercises – Lying Cable Extension

“Speaking of triceps extension, there is one way we can perform this exercise that you likely haven’t thought of before… and that’s with a cable. The Lying Cable Extension allows you to achieve overload in the contracted position that using dumbbells wouldn’t allow for. Why? When the arms are straight up at the end of the movement, gravity is acting parallel to the forearm and triceps, meaning that there is less tension on the muscles being worked. The cable allows for the line of resistance to act against the triceps at the top end of the range of motion of the exercise, putting more stress on the triceps.”

So, if you’ve been banging your head against the wall trying to build your triceps using all the most common and popular triceps exercises out there, then it might be time to try something new. Sometimes, changing the exercises that you do is all you need to spark new growth with the introduction of a new stimulus. Give these exercises a try and see just how well they work for you.

Video – Best Different Triceps Exercises

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Muscles of the Arms and Shoulders

The arm and shoulder are a part of the upper extremity and contain many muscles with important roles.


The triceps brachii is a long muscle that runs along the back of the upper arm. It is responsible for extending the elbow, which is important for throwing a ball or swinging a bat. The triceps also straightens your arm when you are standing up.

The triceps has three heads: medial (long head), lateral (short head), and posterior (lateral and poster heads together).


The biceps brachii is a muscle of the upper arm. It is composed of two heads, with the long head originating from the supraglenoid tubercle, infraglenoid tubercle and upper part of the coracoid process of scapula and short head originating from the lower half of humerus. They both converge to form a common tendon that inserts into radial tuberosity on distal end of radius bone.

The function of biceps brachii is to flex forearm at elbow joint when arm is in supinated position (palm facing up), also assists in supination by producing wrist flexion when forearm is at 90 degree angle with elbow joint extended. It also keeps shoulder internally rotated during abduction or external rotation (pinching) action when arm is against body wall for stability purposes only (not true power). Motor innervation for this muscle comes from musculocutaneous nerve which branches out from axillary nerve.

Deltoid muscles

The deltoid muscle is the rounded contour of the shoulder. It’s a three-headed muscle that helps to move your arm, and also plays a role in posture, balance and shoulder stability. The deltoid attaches to your collarbone (clavicle), shoulder blade (scapula) and upper arm bone (humerus).

When it contracts it raises your arms toward your head or out to the sides. This can be done while standing or sitting upright; however, when you’re lying down, only two of its heads contract to help lift your arms away from you so that they’re parallel with each other rather than crossing over one another.

The anterior deltoid contracts first as you raise either hand up slowly; then another head begins contracting when you lift either hand faster until both are fully raised above chest level at which point all three heads contract together along with muscles attached directly below them on what’s called an “extensor chain” (the triceps brachii muscle being most prominent among these).

Rotator cuff muscles

The rotator cuff muscles are a group of four small muscles that attach to the head of your humerus, the ball-like top part of your upper arm bone. They work together to stabilize the head of your humerus in your shoulder joint (glenohumeral joint).

The rotator cuff muscles can become weak or injured after trauma or overuse. These injuries can cause pain and limit range of motion in your shoulder. Symptoms include:

  • A dull ache in the front, back or side of one shoulder
  • Pain when you raise your arm up above shoulder level for more than 10 seconds at a time

Forearm muscles

The forearm muscles are responsible for flexing your wrist and fingers, as well as pronating and supinating your hand. The pronator teres is a muscle located on the front of your forearm, which helps rotate your palm downward (pronation). The brachioradialis is located on the back of your arm, right above the elbow. It assists with extending and flexing joints in the upper arm, like when you reach out to grab something with one hand while using a hammer in another.

The flexor carpi radialis runs from underneath the radius bone on top of your forearm to attach at several tendons around each side of the base of your thumb. This allows it to move toward or away from you as needed for grasping items such as pencils or other tools used by construction workers who need their hands free during tasks such as drilling holes through wood planks before attaching them together with nails or screws into place

The arm and shoulder are a part of the upper extremity and contain many muscles with important roles.

The upper extremity is an anatomical term that refers to the part of your body that includes the arms, hands and shoulders. The arm and shoulder are a part of the upper extremity and contain many muscles with important roles.

The deltoid muscle is a large triangular muscle that covers most of your shoulder joint. It has three heads: anterior (front), lateral (side) and posterior (back). In addition to providing stability for your shoulder joint, these heads help to lift objects at various points in their upward motion toward a vertical position.

Conclusion – Best Different Triceps Exercises

The arm and shoulder are a part of the upper extremity and contain many muscles with important roles. The deltoid, triceps and biceps are responsible for flexing, extending and rotating the upper arm. The rotator cuff muscles stabilise the shoulder joint during movement, while forearm muscles allow us to grip objects firmly with our hands.

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