Which Triceps Extension Exercise Do You Find Most Effective?

smashley_mashley

It's time to switch up my workouts and I will be adding in some triceps extensions. Which method do you find most effective?

1. Using the dumbbell and/or cable and extending overhead
2. Leaning forward with the elbow at 90 degrees and extending the dumbbell backwards
3. Using the cable pull and pulling/extending downward
4. any other method...

or does it even really matter?

Thanks

Carlos_421

smashley_mashley wrote: »

It's time to switch up my workouts and I will be adding in some triceps extensions. Which method do you find most effective?

1. Using the dumbbell and/or cable and extending overhead
2. Leaning forward with the elbow at 90 degrees and extending the dumbbell backwards
3. Using the cable pull and pulling/extending downward
4. any other method...

or does it even really matter?

Thanks

It depends on which head of the triceps you want to target.

The triceps has 3 heads, the long head, medial head and lateral head.

Overhead extensions (where your elbows are above your shoulders) will emphasize the long head (the big one that runs the length of the back of your arm).

Press downs (extensions where your elbows are at your side) will emphasize the lateral head (the one that wraps around the side of your arm, responsible for the "pig foot" look and wider looking arms).

Press downs with a reverse grip will emphasize the medial head (the smallest, near the elbow).

Movements like close grip bench press, dips and skull crushers will hit all three heads.

ETA if you only pick one or two movements, I recommend those that hit all three heads. Dips and close grip bench press are tops, as they are compound movements and will allow you to work with the most weight.

ninerbuff

If we're talking an extension, I would say a lying triceps extension (also known as a skull crusher) with variable grips.
I would attribute my own tricep improvement to this one exercise alone for the long head.

A.C.E. Certified Personal and Group Fitness Trainer
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Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

LKArgh

Narrow push ups.

Yi5hedr3

Dumbell Kick-Backs for sure!