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**

When you’re training your triceps, you need to think beyond just doing the same old exercises. Yes, hundreds of biceps curls won’t do the trick, but you need to target your triceps too. Smart training means avoiding exercises that put your shoulders at risk and opting for moves that will give you real results.

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—something you want to avoid when possible.

Do This Instead: Classic Dumbbell Skullcrusher

Instead of using plates, try tucking your elbows in tight to the sides of your body and getting 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 Samuel, 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 swapping this out with a weighted close-grip pushup instead.

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,” 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.

Conclusion

Training your triceps doesn’t have to be complicated or overwhelming. By avoiding these time-wasting exercises and opting for smarter moves instead, you’ll be on your way to stronger, more toned arms in no time.

FAQs

Q: What is the best exercise for building triceps strength?
A: The best exercise for building triceps strength is the dumbbell overhead extension with a cable machine.

Q: How can I avoid internal rotation while exercising my triceps?
A: You can avoid internal rotation by focusing on exercises that promote external rotation, such as the classic dumbbell skullcrusher and the cable overhead extension.

Q: Can I still get results without using weights?
A: Yes, you can still get results without using weights by focusing on bodyweight exercises that target the triceps, such as the close-grip pushup.

Q: Why should I avoid diamond pushups?
A: Diamond pushups can lead to internal rotation and put your shoulders at risk. It’s better to opt for a different exercise, such as the close-grip pushup, to avoid this risk.

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