The Entire Tricep Training Treasury
- JHEPCxTJH
- Jun 27
- 25 min read
The Entire Tricep Training Treasury
From Horseshoe-Carving Hypertrophy to World-Record Lockouts: A Complete, Conjugate-Driven Compendium for Powerlifters, Strongmen & Weightlifters Alike
Why Triceps?
Heavy presses live or die at the elbow. The triceps brachii - long, lateral and medial heads - supply the elbow-extension torque that seals every press, dip, jerk and lockout you perform.
Force producer. In a recent electromyography study, peak normalised activation of the triceps long head climbed to 56 % of maximal voluntary contraction in the upper-half bench range, compared with 36–41 % through a full range. The lateral head showed a similar jump, confirming that the final third of the press is a triceps-dominated zone.
Performance maker. Westside reports that pairing light push-downs with heavy extensions turned a 630 lb bench into 700 lb inside six months. Results of this scale only happen when the arm extensors catch up with the pecs.
Fail-point locator. If the bar fades over the face, the web of weak links points straight at the triceps. Louie Simmons lists that tell-tale drift as the flagship sign that elbow extensors need work.
Load escalator. EMG data and joint-moment analysis show triceps activation rises faster than pec activity as load approaches a one-rep max, which is why close-grip and board work outperform extra chest work once you bench above 80 % of max.
This is not just another arm article. What follows is a complete, performance-driven system for building stronger, more resilient triceps. You’ll get a detailed breakdown of all three heads of the triceps brachii, clear movement selection by training goal, practical solutions for common pressing failures, and sport-specific programming advice for raw lifters, equipped benchers, strongman competitors, and Olympic lifters. Every section is built around the Conjugate Method, with full templates, rotation strategies, and recovery work designed to keep your progress moving and your elbows healthy.
Common “Why Did I Miss?” Scenarios
Miss location | Likely culprit | Immediate fix |
Bar stalls two-thirds up | Lateral head underpowered | 2–3-board press cycles, rack lockouts |
Bar drifts back over face | Long head lacks staying power | Rolling DB extensions, close-grip inclines |
Elbows flare and speed dies | Medial head or scap stability deficit | High-rep band press-downs plus face-pull supersets |
Persistent Myths - Neutralised
“Triceps are only for show.” EMG and force-plate data prove they generate the decisive closing force in every press variation you care about.
“Technique beats arm strength.” Perfect technique without elbow horsepower still fails once mechanical advantage evaporates near lockout.
“Pecs decide the bench.” Many elite raw lifters record pec EMG peaks early, while the biggest load-to-load activation jump belongs to the triceps. Strength follows the bigger delta.
The Pay-offs Across Strength Sports
Sport | Why big triceps matter |
Raw powerlifting | Push through the final 10 cm that the chest cannot finish |
Multiply benching | Shirt stores energy off the chest - triceps must slam it home |
Strongman | Logs and axles die at arm’s-length without elbow torque |
Olympic lifts | Clean and jerk relies on a lightning-fast snap to secure the bar overhead |
Hard facts, clear fail signs, zero myth-fog. This is why every serious strength system - from conjugate waves to block periodisation - centres its pressing accessories on triceps domination.
Musculature and Mechanics at a Glance
The triceps brachii is a three-headed powerhouse that acts as the final word in every press, dip, and overhead lockout. Get to know each head and you can programme far more precise assistance work.
🔹 The Long Head
Where it starts: a small bump just under the shoulder socket (the infraglenoid tubercle).
Path: crosses both shoulder and elbow.
What it really does: finishes the elbow extension and helps pull the upper arm behind the body, so it works hard in heavy dips, overhead presses, and jerks.
Sporting payoff: multiply benchers depend on long-head thickness when the bench shirt throws the bar into the top third of the range. Strong overhead athletes feel it most when a log or axle stalls just short of arms-length.
🔹 The Lateral Head
Where it starts: the upper outer half of the humerus.
Path: shorter line straight to the common elbow tendon.
What it really does: delivers the knockout punch through the mid-range of any press, board press, or close-grip bench.
Sporting payoff: lifters who miss two-thirds up the bench usually need lateral-head horsepower. Olympic lifters with shaky jerks often find this part of the muscle underdeveloped past roughly seventy degrees of elbow flexion.
🔹 The Medial Head
Where it starts: the lower back portion of the humerus, tucked beneath the other two heads.
Path: deepest of the trio, ending at the same elbow point.
What it really does: provides end-range stability and stays switched on during high-rep work. It keeps the elbow tracking straight when fatigue sets in.
Sporting payoff: invaluable for large volumes of pressing, tight stone extensions in strongman, and the quick re-grip phase in the snatch. A strong medial head lets you train hard without cranky elbows.
Why it matters
A raw bench press begins with the chest but only locks out when the triceps fire.
Multiply benchers live or die by long-head development; without it the shirt launches the bar but the lifter cannot finish.
Strongman athletes take logs and axles from the shoulders to arms-length; the lateral and long heads decide whether the rep counts.
Olympic lifters need a lightning-fast elbow snap in the jerk. Weak lateral heads are the silent culprit when the bar trembles overhead.
Build these three heads in harmony and every press, dip, jerk, and stone extension will feel sharper, faster, and more secure.
⚙️ Warm-Up, Mobility & Pain-Screen Flow
3-Step Pre-Press Checklist (takes < 5 min)
3 min banded shoulder dislocates – slow, full ROM.
8 scap push-ups – protract at the top, keep ribs down.
Palpate distal triceps tendon (just above the elbow tip).
Pain ≥ 3⁄10? → downgrade today’s triceps slots to light band work and skip heavy extensions.
Why bother? A 5-minute gateway screens red-flags before you stack 90 % loads on a suspect tendon. Long-term, that’s how you keep the “Treasury” paying dividends instead of medical bills.
The Treasury: Every Triceps Exercise and How to Slot It
This is the master list. Pick the right slot, pick the right tool, then drive it hard until progress slows. Rotate, reload, repeat.
1️⃣ Max Effort – Heavy Builders
Big weights, low reps, full intent. Work up to heavy triples, doubles, singles, or three-rep maxes. Change the main lift every one or two weeks.
Go-to variations
Close-grip bench against doubled micro bands
Reverse-band bench press (great for raw lifters who bog down at the very top)
Two- and three-board presses for raw; four-board or five-board for multiply
Pin presses from varying heights, elbows one inch off lockout down to the midpoint
Floor press, straight bar or football bar
Swiss-bar close-grip bench with chains
Log clean & press triples for strongman athletes
Seated overhead pin press at eye level for Olympic lifters needing jerk support
Programming notes
Hit one all-out top set, then back-off work at 90 % for two more singles or triples.
For equipped benchers, combine boards with chains or bands to keep the shirt honest.
Strongman lifters can swap the barbell for a log or axle every third cycle.
2️⃣ Dynamic Effort – Speed and Rate of Force
Move sub-maximal weight fast to teach the nervous system to fire sooner. Three-week waves: straight weight, bands, chains. Nine sets of three reps at thirty-second rest keeps power output crisp.
Classic options
Close-grip speed bench 9 × 3 at 50-60 % bar weight plus 20-25 % band tension
Football-bar speed bench for lifters with grouchy shoulders
Speed floor press 8 × 3 at 55-65 % when touch-and-go benches flare the elbows
Swiss-bar incline speed press 6 × 4 on weeks when shoulders need a break
Band-resisted push-ups on suspension straps for athletes without specialty bars
Contrast and isometrics
Heavy ten-second lockout hold, rack the bar, strip fifty per cent, smash a speed triple.
Paused speed bench: one-second stop one inch off the chest, explode to lockout.
Programming notes
Keep bar speed above 0.7 m s⁻¹; switch variation once velocity starts to dip.
Olympic lifters benefit from flat-back, narrow-grip speed sets to mimic jerk catch angles.
3️⃣ Primary Accessory – Strength Meets Size
Six to ten rep range, two or three hard sets after the main work. Choose one variation and ride it for two weeks before trading it out.
Heavy favourites
JM press (barbell or safety-squat-bar)
Rolling dumbbell extensions on flat or slight decline bench
Weighted ring or bar dips, chest upright, elbows tucked
Williams extensions (lying triceps extension that finishes with a pullover motion)
PJR pullover-extension with an EZ bar for long-head domination
Close-grip incline press for lifters who cave forward under the log
Execution tips
Lower under control, explode up, stop one rep shy of failure.
Use chains or a light band if elbows bark near lockout.
4️⃣ Secondary Accessory – Hypertrophy and Tendon Health
Ten to twenty reps, two to four sets. Pump blood, reinforce the pattern, build connective-tissue resilience.
Reliable choices
Rope overhead extensions standing two steps back from the stack
Cross-body press-downs to hit the lateral head from a new angle
Banded or cable Y-press-downs: elbows drive out, hands form a Y overhead
Diamond push-up mechanical-drop set: narrow to medium to wide without rest
Tate press on a slight incline for medial-head glue
SSB JM press for lifters whose wrists hate straight bars
Finishers
50-100 band press-downs every other day, palms up on Monday, palms down on Thursday.
One-minute AMRAP kettlebell skull crushers for stubborn long-head growth.
📏 Long-Length Overhead Emphasis (4-Week Mini-Wave)
Why: Two recent lab papers show that working the triceps in a lengthened position (arms overhead) produces ~40–50 % greater long-head growth than neutral-arm push-downs - even when the loads are lighter. (I deleted the links by accident and now I can't find them like google it if you want babes)
Rationale: The long head crosses the shoulder—train it where it’s stretched and it responds like crazy.
Week | Exercise | Sets × Reps | Notes |
1 | Overhead cable extensions | 3 × 15 | Moderate RIR 2 |
2 | Overhead rope extensions (1-sec stretch pause) | 4 × 12 | Add slight external rotation |
3 | Seated DB overhead EZ-grip extensions | 4 × 10 | Last set drop-set to 20 |
4 | Lengthened-partial overhead band extensions | 5 × 20 | Top-half only, constant tension |
Weekly tweak: On your “band press-down” recovery day, replace one 100-rep push-down with two 60-second overhead stretch‐iso holds at ≤30 % of your estimated 1 RM. Think of it as loaded yoga for your elbows—bloodflow + collagen without extra fatigue.
5️⃣ Restoration and Pre-hab – Keep the Elbows Happy
Light resistance, very high volume. Sprinkle through the week or tack on after lower-body sessions.
Menu
Light-band press-downs, three sets of thirty, each with a different grip width
Tempo press-downs: three-second negative, one-second squeeze, set of fifteen
Reverse sled drags with straps held behind the hips, elbows locked
Theraband push-away press-downs paired with rear deltoid flyes to balance the joint
6️⃣ GPP and Mini-Workouts – Extra Work Without Extra Fatigue
Short bursts that add quality pressing volume and heal abused soft tissue. Perfect on rest days.
Quick hits
Sled triceps drags: strap in, walk twenty metres, elbows locked, focus on extension
Reverse sled row-to-press-down combo, ten rows then ten overhead extensions, march back
Battle-rope elbow flips: whip the ropes by snapping the elbows straight for thirty seconds
Med-ball power throws from chest to full extension against a wall, three sets of ten
Light dumbbell kickbacks, twenty-five reps each arm, no rest, three rounds
Rotation Road-map
Max Effort changes every one or two weeks.
Dynamic Effort waves change every three weeks (straight weight, bands, chains).
Primary Accessory holds for two weeks; aim to add five kilograms or two reps before swapping.
Secondary Accessory can stay for four weeks, just push for rep PRs.
Restoration work is daily or every other day; bump the total volume, not the load.
Follow this structure and you cover every fibre type, every strength quality, and every lockout weakness while keeping the elbows fresh enough to train tomorrow. Rotate with intent, log every rep, and those horseshoes will start to look forged rather than sculpted.
Plug-and-Play Programming Examples
You’ve got the exercises. You’ve got the system. Now it’s time to see how it all fits together.
These templates are built to slot directly into a standard four-day Conjugate setup. Whether you’re training raw or in gear, whether you’re focused on bench press, log press, or simply bigger arms and better lockouts, the structure stays the same. The only thing that changes is the emphasis.
💥 Weekly Four-Day Conjugate Split (Raw or Equipped)
This is your backbone setup. Four days, two Max Effort sessions, two Dynamic Effort sessions. Triceps are hit hard twice: once with heavy output work on ME Upper day, and once with high-volume, high-speed intent on DE Upper day.
🗓 Weekly Layout:
Monday – Max Effort Lower
Main Lift: Squat or Deadlift variation to a top single or triple
Tricep Focus: None (let elbows recover, especially if Friday is heavy)
Tuesday – Max Effort Upper
Main Lift: Bench variation to a top single or triple
Followed by:
1 primary triceps builder (e.g. 3-board press to 1RM or heavy pin press)
1–2 heavy accessories (JM press, close-grip incline, weighted dips)
Optional: light press-down or extension work for recovery
Thursday – Dynamic Effort Lower
Main Lift: Speed squats or pulls (bands/chains, 60–75%)
Tricep Focus: None
Friday – Dynamic Effort Upper
Main Lift: Close-grip speed bench, 9×3 at 50–70% + band or chain tension
Add one top single @ RPE 8 after the last speed set
Followed by:
3–4 focused triceps exercises:
JM press 4×8
Rolling DB extensions 4×10
Skull crushers or overhead rope extensions 3×15
Band press-down finisher: 100 reps in as few sets as possible
Key Notes:
The upper body is trained twice per week, but triceps are trained differently each time - once for max output and once for explosive speed + volume.
If recovery is poor, rotate DE Upper to a lighter football-bar or incline wave every third week.
🔁 Three-Week Lockout Micro-Block
This three-week block is designed to push top-end pressing strength hard through heavy triceps-focused movements, with Dynamic Effort days specifically chosen to reinforce the same patterns at speed. Each week blends a Max Effort lockout lift with a targeted DE variation and a matching assistance focus.
Week 1
ME: 3-board press to a 1RM
DE: Close-grip bench + doubled mini bands, 9×3 @ 60% bar weight
Accessories: JM press 5×8, moderate rest, straight bar or SSB
Finisher (optional): 50 rep band press-downs
Week 2
ME: Floor press against chains to a heavy single or double
DE: Floor press + chains, 9×3 @ 65%
Accessories: Rolling DB extensions 4×10, incline or flat bench
Finisher: 3×20 skull crushers or cable press-downs
Week 3
ME: Swiss-bar close-grip bench + mini bands to 1RM
DE: Swiss-bar speed bench 9×3 @ 70%
Accessories: High-rep band press-down death set (aim for 200 reps total)
Bonus: Add 2–3 sets of dips or push-up variations to round out volume
How to Use It:
Drop this block into the middle of a larger bench phase or run it just before a peak.
Equipped lifters: swap Swiss-bar for standard bar + 2–4 board press in Week 3.
Strongman lifters: sub log press for floor press on ME and DE day in Week 2.
💡 Adaptation Tips
If elbows flare early in a block, strip back band tension on DE day and add more volume-based accessories (Tate press, overhead cable work).
If triceps are sore or inflamed by Week 2, shift DE pressing to incline or football bar and add more press-downs instead of skull crushers.
Strongman competitors can run the DE waves with logs or axles and use sled triceps drags instead of push-downs.
Olympic lifters can keep the structure but replace JM presses with overhead pin pressing or jerk dip holds to carry over better to their sport.
By combining heavy lockout-focused Max Effort movements, aggressive DE triceps patterns, and carefully chosen accessories, you get more than a pump. You get carryover.
Sport-Specific Triceps Strategies
Big triceps are non-negotiable - but how you build and prioritise them depends entirely on the demands of your sport. This section shows how to tailor your triceps training to your primary discipline, whether you bench raw, compete in a bench shirt, dominate strongman presses, or split jerk 140 overhead.
🟫 Raw Powerlifting
Longer range of motion means the chest does more work off the chest - but once the bar crosses into the top third, it’s triceps or nothing. Raw lifters need elbow extension that doesn’t quit, especially when bar speed drops and sticking points show up.
What goes wrong:
The bar drifts back toward the face after the midpoint
Elbows flare early under fatigue
Bench speed dies two-thirds up despite a strong press off the chest
What to programme:
2-board presses every third or fourth ME cycle
Close-grip bench with bands or chains to push through the sticking point
Heavy rolling dumbbell extensions rotated with JM press for the primary accessory
DE Upper days using football bar or Swiss bar to reduce pec strain and load the arms
High-rep band press-downs and push-ups for tendon integrity
Raw lifters live or die by triceps that can finish clean. If your top-end fails, train with overloads, lockout holds, and assistance lifts that mimic your miss.
🟥 Multiply / Equipped Powerlifting
With a bench shirt, the rules change. The chest is artificially amplified - the bar launches off the chest from stored energy. But the triceps? Still on their own.
What goes wrong:
The bar shoots up from the chest but stalls halfway
Lifters dump the bar or cannot control the final few inches
Elbows flare unpredictably due to band or shirt tension
What to programme:
3–5 board presses with heavy chains to overload the top third
Reverse-band benching to overload lockouts without wrecking the elbows
Pin presses from just above sticking point height
Chain-suspended push-ups for aggressive triceps loading without full shoulder ROM
Two DE Upper waves per nine weeks using bands and chains to simulate shirt tension
Multiply benching is a game of elbows. If they aren’t brutally strong and locked-in, the shirt will launch you into failure. You need board work, accommodating resistance, and tendon-hardeners to win.
🟩 Strongman
Strongman is a sport of weird objects and awkward positions. The press doesn’t come off a bench - it comes off your chest, your shoulders, or even your lap. Axles and logs don’t care how clean your pecs are. They care if you can finish at arms-length.
What goes wrong:
Log stalls just short of lockout, even after a good leg drive
Axle press catches in the right spot but dies at the top
Elbows hurt from repeated lockout attempts under unstable loads
What to programme:
Close-grip incline press as a main variation for both ME and DE
SSB JM press to reduce wrist stress and match strongman rack positions
Log clean & press on DE Upper day using 6×3 waves (lower volume, high intent)
Rolling DB extensions with a pause to simulate unstable overhead lockouts
Dips with chains or weighted vests when available
Triceps in strongman don’t just need strength - they need control under chaos. Build lockout strength, overhead stability, and joint resilience every week.
🟦 Olympic Weightlifting
Oly lifters don’t press heavy in competition, but don’t let that fool you. The jerk is a test of elbow speed and triceps reactivity. You don’t need massive hypertrophy - you need rate of force and rock-solid catch positioning.
What goes wrong:
Jerks crash at the top
Elbows bend slightly under load, leading to no-lifts
Triceps fatigue mid-session, compromising overhead positions
What to programme:
DE bench with light weights and fast intent - think 8×3 floor press with bands
Overhead rope extensions with strict form to strengthen the lockout zone
Tempo dips and partial-range push-ups to simulate the catch
Close-grip incline press (light to moderate) for shoulder and elbow integrity
Band press-downs paired with scap activation drills (Y-raises, face pulls)
Olympic lifters don’t need huge triceps, but they need fast triceps. A crisp lockout stabilises the bar and keeps judges’ hands off your lift card.
🧠 Next-Level Methods Box
These aren’t essentials - but they’re smart ways to stack your results if you’ve already nailed the basics.
🔸 Occlusion work for the medial head Use light bands or knee wraps just above the elbow. Perform high-rep push-downs or press-downs to failure. Great for tendon rehab, pump work, and sneaky hypertrophy without joint stress.
🔸 Accommodating resistance layering Try bands plus chains plus straight weight on max effort close-grip benching. Use a manageable percentage and feel the tension stack all the way to lockout. Brutally effective for multiply lifters and raw lifters chasing top-end speed.
🔸 Isometric overloads Hold a loaded barbell just shy of lockout for 10–15 seconds before dropping to a lighter triple. Great way to build neural drive and crush sticking points.
🔸 Mechanical drop sets Start with skull crushers, move to rolling extensions, finish with close-grip bench - all without racking the bar. One set will torch all three heads.
🔸 EMG flex If you want science to back your grind, the long head dominates in overhead work, the lateral head lights up with close-grip pressing, and the medial head works overtime when fatigue kicks in. Choose accordingly.
Diagnostics: The Tricep Web
If you’re missing lifts, you don’t always need a new program. You need a map.
Louie Simmons famously laid out the “raw bench web” - a visual breakdown of what each bench miss meant and what to fix. We’re stealing that same idea and building a version specifically for your triceps. Because most lockout problems aren’t just general “weak triceps” - they’re specific breakdowns in the long head, lateral head, or medial head.
Here’s how to spot them, fix them, and actually move the needle.
❓ “Why Did I Miss?” – The Real-Time Audit
🟥 The bar fades back toward your face after pressing off the chest
This isn’t a pec issue. It’s a long head problem. The long head helps maintain shoulder extension while the elbow locks out. If it’s weak, the bar path drifts behind you.
✅ Fix it with:
Rolling dumbbell extensions, 4×10
Close-grip incline press
PJR pullovers
Overhead rope extensions
JM press with a pullover finish
🟧 The bar stalls mid-range and won’t move despite a hard push
This is lateral head territory. The lateral head contributes the most raw pressing force through the middle third of a bench. If the bar stops here, this is the weak link.
✅ Fix it with:
2-board or 3-board presses
Football bar close-grip bench
DE waves with chains or bands
Floor press with band tension
SSB close-grip bench with 3-second pause
🟨 The elbows flare instantly and you lose tightness right off the chest
This is a control issue, and usually points to either medial head weakness or scapular positioning breakdowns. The medial head stabilises and guides the elbow when fatigue sets in. If the elbows bolt outward, it means your triceps can’t anchor the press.
✅ Fix it with:
Band press-downs, 100 reps daily
Face pull to press-down supersets
Tate presses
Banded push-up ladders
DB floor extensions with hard lockout squeeze
💡 Bonus Diagnostic Checks
🎯 Do you press unevenly? If one elbow tucks and one flares, the weaker triceps head on the “flaring” side is likely lagging behind. Film your sets, compare symmetry, and use dumbbell or unilateral work to patch it.
🧱 Does your bench feel fine - but overhead pressing feels terrible? That’s usually a long head exposure issue. If you only press flat, you’re never training the triceps in a stretched overhead position. Add incline, standing presses, and rope work behind the head.
🛑 Do your elbows hurt every time you do skull crushers? Switch to rolling dumbbells, offset kettlebell extensions, or high-rep push-downs. You’re either flaring too much, lacking tendon thickness, or pushing into poor positions. Strength doesn't matter if your elbows don’t hold up.
When in doubt, film the set. Look at where it slows. Look at where it dies. Then zoom in on what the triceps were doing - or failing to do. Match the sticking point to the head, match the head to the movement, then start building your fix.
Recovery and Tendon Armour
Big triceps are no good if the connective tissue behind them feels like a set of rusty hinges. Smart programming balances heavy loading with deliberate restoration work, sharpening performance while bullet-proofing the elbows.
The Westside Hierarchy for Triceps Health
Heavy effort (5–8 reps) – prime the nervous system, build dense muscle, create the stimulus.
Moderate effort (10–15 reps) – drive oxygen-rich blood into the joint, reinforce motor patterns.
Light effort (50–100 band press-downs) – flush waste products, thicken tendons, encourage collagen turnover.
Mini-workouts using the light tier work best six to twenty-four hours after a main pressing day. A quick band workout in the garage or hotel room keeps the elbows loose and ready for the next heavy session.
🔧 Mistake Matrix – Common Errors and Quick Fixes
• Over-prioritising isolation drills Fix: anchor every session with a compound press or extension that lets you move serious weight, then chase the pump.
• Stacking too much volume right after a brutal Max Effort day Fix: cap post-ME triceps work at two moderate accessories, then push high-rep band work to the following day.
• Never changing joint angles Fix: rotate between flat, incline, overhead and reverse-grip options so each head of the triceps sees work in a different length-tension relationship.
• Ignoring elbow health until pain sets in Fix: treat band press-downs and light push-ups as daily hygiene, not rehab. Add forearm flexor stretches and soft-tissue work before trouble starts.
🗺 Lifter-Type Quick Guide
• Raw bencher, slow through the middle: add extra two-board pressing on Max Effort weeks, plus 50-rep mini-workouts every rest day.
• Multiply lifter, bar rockets off the chest then dies: schedule heavy three-board or reverse-band work first, follow with three sets of chain press-downs at fifteen reps.
• Strongman, log stalls at arms-length: use close-grip incline pressing as the first accessory after overhead work, pair it with rolling dumbbell extensions the next day.
• Olympic lifter, elbows wobble in the jerk catch: slip in floor-press speed waves once a week and finish each session with light rope extensions using a strict pause.
Dial the hierarchy, avoid the pitfalls, and match the plan to your sport. Your elbows will feel smoother, your lockouts will hit harder, and your triceps will be ready for whatever brutality the next training block throws at them.
Why This Treasury Matters
It’s easy to overlook the triceps. They’re not flashy. They don’t steal the spotlight in a big squat or deadlift. But if your goal is to press more weight, stay healthy, and make meaningful progress without stalling every few months - then strong, well-trained triceps are non-negotiable.
Elite benches don’t happen by accident. Plenty of lifters can touch 500. Fewer hit 600. Only a handful push 700. And the common thread among them? A relentless focus on triceps. Heavy–light supersets. Lockout overloads. Smart, rotating assistance work. The lifters who treat the triceps like a primary muscle group - rather than a bit of an arm pump - get the biggest returns.
In one example straight out of Westside Barbell, a 630-pound bench press turned into 700 in six months. The key variable? Aggressive triceps work: board presses, JM presses, banded extensions, and high-rep recovery work stacked strategically. Not randomly. Not casually. But deliberately, with rotation and progression baked in.
What You Get From This Treasury
🔹 Training Economy No wasted sets. Every movement has a purpose - matched to your weaknesses, sport, and recovery capacity. You’re not just “doing triceps,” you’re plugging in what’s missing from your main lift.
🔹 Plateau Breakers If your bench has stalled for six months, chances are you’re pressing in the same way, with the same angles, loading the same patterns. This system gives you 50+ variations to break that loop. When the nervous system is forced to adapt, strength follows.
🔹 Injury-Proofing The longer you train, the more you realise progress doesn’t just come from going harder - it comes from staying in the game. Band press-downs, tempo work, soft-tissue finishers, mechanical drop sets… these aren’t just accessories. They’re long-term protection.
🔹 Precision Raw or equipped. Strongman or Olympic lifter. Each strategy in this treasury can be dialled in to your sport. We’re not guessing. We’re targeting the exact failure point with the right movement, at the right time, in the right slot.
There’s a reason elite lifters hammer triceps like their career depends on it - because it does. If you want to press big, finish every rep with confidence, and hold up across years of heavy cycles, you need this system dialled in.
Sample Micro-Blocks and Year-Long Map
Strong triceps thrive on strategic rotation. Below is a ready-made three-week sprint you can drop into any cycle, followed by a full 12-month outline that keeps lockout strength climbing without grinding your elbows to dust.
🔁 Three-Week Lockout Wave
Goal: overload the final third of the press, drive neural adaptations, then flush with speed.
Week | Main Lift (Max Effort) | Dynamic Effort | Accessory Priority |
1 | 2-board press to heavy single | Close-grip speed bench 9 × 3 @ 60 % bar + mini bands | JM press 5 × 8 |
2 | Mid-pin press to heavy double | Football-bar floor press 8 × 3 @ 65 % | Rolling DB extensions 4 × 10 |
3 | Chain-loaded floor press to heavy single | Chain speed bench 9 × 3 @ 70 % | Band press-down finisher: 200 total reps |
Swap the order of board, pin and chain presses next time you run the wave. Fresh stimulus, same purpose.
📅 Year-Long Triceps Road-Map
Break your pressing year into four quarters, each with its own focus.
Quarter | Emphasis | Max Effort Rotation | Dynamic Focus | Accessory Theme |
Q1 (Jan – Mar) | Hypertrophy base | Close-grip flat and incline presses | Straight-weight speed bench | High-volume skull crushers, dips |
Q2 (Apr – Jun) | Lockout power | Boards, pins, chains | Band waves | JM press, rolling DB ext |
Q3 (Jul – Sep) | Explosive drive | Spoto and floor presses | Chain waves, plyo push-ups | Plyo push-ups, kettlebell extensions |
Q4 (Oct – Dec) | Peaking polish | Competition-grip overloads, reverse bands | Minimal DE, more singles | Low-volume, high-tension press-downs |
Rotate accessories every four to six weeks, replace a stale Max Effort lift as soon as it stops moving, and keep high-rep band work in all four quarters for joint integrity.
Recovery, Restoration and Pre-hab
Heavy pushing hammers the elbows. Treat recovery like training, not an afterthought.
💦 Daily Grease
🔸 Band press-downs: 50–100 total reps, palms-up Monday, palms-down Thursday.
🔸 Light push-ups: three sets of 20, slow eccentric, squeeze at lockout.
🔸 Forearm flexor stretch: 30 s hold between sets to keep the joint tracking sweet.
🛠 Weekly Tune-Ups
▪ Six-hour mini-session post-ME: 3 × 30 band press-downs, 2 × 15 face pulls.
▪ 24-hour mini-session post-DE: sled triceps drag, three 20-metre trips; pair with supinated curls 3 × 25.
🚫 Common Pitfalls to Avoid
Mistake | Why it hurts progress | Quick Fix |
Isolation overload right after ME day | Elbows already taxed by heavy boards | Push band work to the next day |
Zero variation in joint angle | Same fibres, same stress, rising injury risk | Rotate flat, incline, overhead every block |
Ignoring mild elbow pain | Small niggles become long layoffs | Add daily band pull-aparts and triceps stretches immediately |
Consistent, low-impact volume keeps blood flow high, tendons thick, and sessions pain-free.
Coaching Toolbox
Everything you need to fine-tune sessions, cue athletes quickly, and spot problems before they derail progress.
🎯 Velocity Targets
Speed-bench sets should stay between 0.7 and 0.9 m·s⁻¹.
If bar speed dips below 0.7, cut the load by 5 %, add rest, or switch the bar.
🗣 Cue Glossary
“Tuck-flare-drive” – elbows start tucked, flare naturally through the press, finish with triceps.
“Break the bar” – external rotation cue for tight lats and triceps recruitment.
“Squeeze the spread” – crush the bar at lockout to activate medial head.
🔍 Common Errors & Fix-Its
Error | Visual tell | Rapid correction |
Early elbow flare | Pec jumps, bar drifts | Slightly narrower grip, banded press-down supersets |
Bar stalls above boards | Visible shake mid-range | Add chain-loaded floor press next block |
Wrist collapse | Bent wrists under load | Wrist wraps plus safety-squat-bar JM press practice |
🛠 Equipment Hacks
Football bar for sore shoulders on DE day.
Chains for overload without brutal eccentric stress.
Light bands doubled over a doorway for hotel-room mini-workouts.
Keep these tools close, adjust on the fly, and your triceps will have no weak links.
Changes for other populations:
Group | Plug-In Adjustment | Why it Helps |
Female lifters (smaller wrists/elbows) | Prioritise higher-rep (12 – 20) pressing & press-downs; use straps/bands sparingly. | Joint surfaces are smaller—volume beats aggressive overload for progress without pain. |
Masters 40+ | Trade skull crushers for rope overhead extensions; add one occlusion-style set (30-15-15) per week. | Reduces elbow shear and boosts growth via metabolic stress—joint-friendly hypertrophy. |
Home-gym / minimal kit | Band-only ME ladder: • Banded push-ups (AMRAP) → • Heavy band push-downs → • Single-arm band extension drop-sets. | Lets garage lifters hit all three heads and still follow the ME/DE cadence—no cable stack required. |
The Entire Tricep Training Treasury
This was never just an arm day article. It's a full-spectrum guide to the most underrated muscle group in strength sports. We broke down the anatomy that matters, identified what each head does and how it fails, and handed you an arsenal of exercises mapped directly into Conjugate programming.
Whether you're raw, wrapped, in gear, under a log, or jerking off a block - you now have the playbook. Heavy board presses, explosive DE floor waves, rolling DB finishers, and daily elbow armour sessions. Three-week waves, annual templates, recovery hierarchies, cue stacks, lifter types, diagnostics, and mistake-proofing tools - it’s all here.
Every time the bar slows near lockout, the triceps cast the final vote. Now you’ve got everything you need to make sure they say yes.
🔗 Ready to Level Up?
📘 Want even deeper templates, accessory rotation maps, and programming walkthroughs? Grab my ebooks:
Fix Your Weaknesses: A Conjugate Guide to Building Unstoppable Strength
The Full Conjugate System: 12 Months of Progress, Peaking & Powerlifting Precision
Big Pecs, Big Paychecks, Even More Sex
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You don’t need bigger arms. You need better triceps. Let’s build them.
Encyclopedia: 1. Barbell & Specialty-Bar Pressing
Exercise | Brief explanation |
Close-grip bench press | Narrow grip shifts load to elbow extensors. |
Spoto press | Paused 2–3 cm off chest to increase time under tension. |
Floor press | Removes leg drive, emphasises mid-range lockout. |
2-board to 5-board press | Partial ROM overload for top-end strength. |
Reverse-band bench | Elastic unloads lower range, overloads lockout. |
Pin press (various heights) | Concentric-only start from dead stop. |
Swiss-bar close-grip press | Neutral handles reduce shoulder stress. |
Football-bar press | Angled neutral grips for wrist comfort. |
Buffalo-bar close-grip | Slight camber lengthens ROM. |
Safety-squat-bar JM press | Combines narrow grip and SSB camber. |
Cambered-bar push-up press | Deep stretch then triceps-dominant press-out. |
Smith-machine close-grip | Fixed path isolates elbow extension. |
Guillotine close-grip press | Bar touches neck, elbows flare late. |
Reverse-grip bench | Supinated hands bias long head. |
Overhead Triceps Extension (Barbell) | Pretty Much what it sounds like babes |
California press | Hybrid narrow bench and skull crusher. |
2. Dumbbell & Kettlebell Variants
Exercise | Explanation |
Flat DB rolling extension | Elbows travel toward ears, long-head stretch. |
Incline rolling extension | Increases shoulder flexion for greater stretch. |
Neutral-grip DB bench | Less shoulder strain, high triceps demand. |
Alternating DB floor press | Unilateral lockout control. |
DB Tate press | Bells touch together over chest then press out. |
Crush-grip DB press | Squeeze bells together through ROM. |
Seated DB overhead extension | Long-head lengthened throughout. |
Standing single-arm DB overhead | Core stabilisation plus isolation. |
Kettlebell skull crusher | Offset weight increases stabiliser demand. |
Kettlebell horn press-out | Press bell horns away from chest. |
KB floor pullover-press | Combines pullover stretch with extension. |
3. EZ-Bar & French-Press Family
Exercise | Explanation |
Lying EZ-bar skull crusher | Curved grip eases wrist load. |
Incline skull crusher | Greater shoulder angle boosts long-head stretch. |
Decline skull crusher | Shifts emphasis toward lateral head. |
French press seated overhead | Classic bodybuilding staple. |
Standing EZ-bar JM press | Bench-free JM variation. |
Reverse-grip EZ-bar press-out | Supination targets medial head. |
4. Cable & Pulley Movements
Exercise | Explanation |
Straight-bar press-down | Bread-and-butter isolation. |
Rope press-down | Allows flared wrists for peak contraction. |
V-bar press-down | Neutral-angled grip suits heavy loading. |
Reverse-grip press-down | Pronounced medial-head engagement. |
Overhead cable extension (low pulley) | Shoulder flexion challenges long head. |
Single-arm cross-body press-down | Hits lateral head through adduction. |
Kickback with cable | Constant tension across ROM. |
Cable JM press | Standing or lying variant with free line of pull. |
Dual-rope overhead extension | Allows wide finish and shoulder external rotation. |
Cable Y-press-down | Hands finish overhead in Y position. |
Iso-hold press-down | Pause 2 s at lockout each rep. |
5. Band-Only Options
Exercise | Explanation |
Band press-down (various grips) | High-rep tendon conditioning. |
Band overhead extension | Portable long-length work. |
Banded push-up | Ascending resistance through lockout. |
Band kickback | Minimal kit isolation. |
Band JM press | Shoulder-friendly overload. |
Palms-up band press-away | Hits medial head, scap control. |
Band triceps pull-apart | Horizontal extension finisher. |
6. Body-Weight & Calisthenics
Exercise | Explanation |
Parallel-bar dips | Compound overload plus long-head stretch. |
Ring dips | Instability recruits medial head. |
Diamond push-ups | Narrow base stresses elbow extensors. |
Hand-release diamond push-ups | Eliminates rebound momentum. |
Deficit push-ups | Deeper range for added stretch. |
Pike push-ups | Overhead pressing angle. |
Planche lean push-ups | Extreme elbow-extension torque. |
Bench dips | Scalable overload with plates on lap. |
Plyometric push-ups (clap) | Explosive triceps power. |
Wall handstand push-ups (narrow) | Body-weight overhead lockout strength. |
7. Ring, Suspension & TRX
Exercise | Explanation |
TRX triceps extension | Body weight, adjustable angle. |
Ring skull crusher | Elbows high, instability element. |
Suspension overhead extension | Feet forward, arms overhead. |
Ring-supported JM press | Hybrid press-extension. |
8. Machine Exercises
Exercise | Explanation |
Plate-loaded triceps press | Elbow-friendly fixed path heavy loads. |
Nautilus compound triceps | Cam curve matches strength profile. |
Cable crossover skull crusher station | Lying between low pulleys. |
Hammer Strength decline triceps | Handles converge through press-out. |
Seated dip machine | Safe overload for high volume. |
Smith JM press | Stable vertical plane. |
Smith behind-neck triceps | Overhead locked path. |
ISO-lat dip/power press | Unilateral lockout strength. |
Reverse-grip selectorised press-down | Fixed supinated handle. |
9. Landmine & Odd Objects
Exercise | Explanation |
Landmine close-grip press | Arc path limits shoulder irritation. |
Landmine JM press | Elbow-forward load vector. |
Landmine skull crusher | Standing, hinge at elbows. |
Sandbag extension-press | Strongman carry-over, awkward loading. |
Log clean and press (close grip) | Triceps dominate top half. |
Axle strict press (narrow) | Zero bar whip, pure elbow work. |
Stone load-and-press | Combines extension with hug grip. |
Viking press (narrow handles) | Locked foot position, triceps finish. |
10. Isometrics, Partials & Advanced Methods
Exercise | Explanation |
Pin-hold lockout | 10–15 s just shy of full extension. |
Long-length stretch iso | 60 s overhead dumbbell hold at 30 % 1 RM. |
21s skull crusher | 7 bottom, 7 top, 7 full reps. |
Lengthened-partial overhead band | Only bottom half, constant stretch. |
Mechanical drop set (skull → rolling → CG press) | Continual overload without racking. |
Occlusion band press-downs | Light load, high metabolic stress. |
Tempo skull crusher 3-1-1 | Slow eccentric, pause, fast concentric. |
11. Rehab & Pre-hab Favourites
Exercise | Explanation |
Theraband external rotation to press-down | Shoulder health plus medial head. |
Scap push-up to press-down combo | Serratus then triceps activation. |
Light sled reverse drag | Static elbow lock under gait pattern. |
Isometric cable press-down holds | 30 s at various joint angles. |
Eccentric-only skull crusher | Two-hand up, one-hand down for tendon remodelling. |
12. Sport-Specific & Hybrid Drills
Exercise | Explanation |
Jerk dip hold + push press | Olympic lifting lockout strength. |
Football throw with Powerball | Dynamic elbow extension speed. |
Med-ball chest pass to wall | Reactive triceps drive. |
Battle-rope elbow flips | Conditioning plus elbow snap. |
Sled triceps drag | Strongman GPP without axial load. |
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