Stop Doing These Time-Wasting Triceps Exercises. Do These Moves Instead.

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Stop Doing These Time-Wasting Triceps Exercises. Do These Moves Instead.

5 Triceps Exercises You Need to Stop Doing

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When it comes to building big arms, you can’t just focus on biceps curls. You need to target your triceps, too. But, there are some exercises that are just not worth your time. Here are five triceps exercises you need to stop doing and what to do instead.

1. Cross-Body Skullcrusher

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.

2. Weighted Bench Dip

"Yes, this is a great ego exercise, and it’s certainly an exercise that you think you can do anywhere," says Ebenezer Sameul, C.S.C.S. "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

If you want to stick with a weighted exercise, try a weighted close-grip pushup 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.

3. Dumbbell Overhead Extension

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.

4. 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," says Samuel.

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.

Conclusion

Building big arms takes more than just biceps curls. You need to target your triceps, too. But, there are some exercises that are just not worth your time. By avoiding these time-wasting triceps exercises and doing these moves instead, you’ll be on your way to bigger, stronger arms in no time.

FAQs

Q: Why are some triceps exercises bad for my shoulders?
A: Some triceps exercises, such as the cross-body skullcrusher and diamond pushup, require internal rotation at the shoulder, which can put you at risk of shoulder injury.

Q: What’s a good alternative to the dumbbell overhead extension?
A: Try using 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.

Q: Why is the diamond pushup a bad exercise for triceps?
A: The diamond pushup is a bad exercise for triceps because it requires internal rotation at the shoulder, which can put you at risk of shoulder injury.