Pure bodybuilder Joel Twinem shares his secrets and techniques for horseshoe triceps.
Final up to date on February 18th, 2025
Many gymnasium goers obsess over biceps curls, not realizing the bigger triceps have extra progress potential. Comprised of two rear heads and a lateral muscle on the higher arm, the triceps prolong the arm and elbow. Constructing spectacular triceps requires coaching that mimics their particular capabilities.
Whereas T Vitamin and Health (TNF) founder Joel Twinem has good triceps genetics, he nonetheless understands the significance of assorted stimuli. The science-based influencer shared his 5 favourite mass-building triceps workout routines:
Twinem’s High 5 Triceps Workout routines
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Unilateral JM Press
Most unilateral triceps workout routines are extension variations. Twinem suggests together with single-arm JM presses. They mix presses and extensions for a extra well-rounded triceps stimulus attributable to better energy potential and elbow flexion whereas lowering shoulder pressure.
Twinem sat on the chest press machine, with the handles roughly shoulder stage, and pressed ahead with one arm to bias the medial and outer triceps. If you happen to can’t entry machines or weights, replicate the approach with single-arm wall push-ups.
Cable Crossbody Extension and Pushdowns
Crossbody extensions are carried out on a cable machine. Seize the other cables in order that they cross one another, bend your elbows, then press down and again whereas conserving the higher arms vertical.
Twinem prefers utilizing wrist cuffs as an alternative of his grip, however you should utilize handles or the cable. Twinem reiterated a impartial arm place for conventional rope or bar pushdowns, discouraging flared elbows and leaning over the deal with.
4-time Mr. Olympia Jay Cutler famously does pushdowns this fashion, which can reduce long-head activation. Twinem doesn’t consider the deal with or grip issues for positive aspects.
In contrast to pushdowns, a significant advantage of extensions not talked about is the lack to cheat.
Cable Bent-Over Extension & Dips
To construct triceps, embody overhead extensions for a full, lengthy head stretch — it has been proven one can obtain 40% extra triceps progress from overhead extensions in comparison with pushdowns. (1) Twinem crops his butt towards the cable bar and bends his torso parallel to the ground. Flex the arms to stretch the triceps, then prolong them ahead and squeeze.
As a consequence of stability considerations, Twinem believes JM presses and pushdowns are superior for triceps than basic dips, however dips are extra accessible. You are able to do them on any elevated object nearly anyplace.
“To develop the very best triceps attainable, my go-tos are JM presses or [similar variations] and extensions,” Twinem supplied. Triceps coaching ought to be easy and never overly centered on too many hand positions and angles.
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Reference
- Maeo, S., Wu, Y., Huang, M., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2023). Triceps brachii hypertrophy is considerably better after elbow extension coaching carried out within the overhead versus impartial arm place. European journal of sport science, 23(7), 1240–1250. https://doi.org/10.1080/17461391.2022.2100279
Featured picture through Shutterstock/Dusan Petkovic