Jay Cutler’s Favourite Triceps Train for Severe Progress

A staggered step, deep stretch, and full vary of movement are Cutler’s constructing blocks for greater triceps.

Final up to date on April fifth, 2025

4-time Mr. Olympia Jay Cutler has all the time had a eager sense of choosing the right train for the job. The now-retired professional retains his health in test and shares why rope extensions stay a staple in his triceps routine at 51. 

The triceps comprise three heads:

• Lengthy Head — runs alongside the again of the higher arm)
• Lateral Head — creates the coveted “horseshoe” shape
• Medial Head — beneath the lengthy head.

Jay Cutler’s Triceps-Sculpting Weapon 

Cutler programmed rope extensions early in his profession to seek out success in opposition to titans of the Males’s Open class, like eight-time Olympia winner Ronnie Coleman and seven-time champ Phil Heath. 

To begin, method the cable machine with a staggered step, set up a strong foot and physique place, after which prolong the elbows to a full lockout. 

A deep stretch all through rope extensions permits most triceps muscle fiber activation. Research have proven that the stretch throughout triceps extensions performs an enormous position in hypertrophy. (1) 

Stretching these fibers causes extra blood circulation; you’ll get the expansion within the triceps.

—Jay Cutler

Cutler’s selection of the rope attachment is strategic. Letting the palms separate on the backside of every rep permits a better vary of movement and stronger contractions.

Conversely, a straight bar forces a hard and fast pronated grip, which might trigger joint pressure on account of a extra restricted wrist place. (2) Cutler maintains a quick rep tempo; Cutler affirmed that any rep vary — usually 10-20 reps per set — ought to work so long as it’s inside that scope and near failure

It’s all desire. So long as they develop, it doesn’t matter.

—Jay Cutler

Rope Extension Takeaways

1. Stagger Step: Place one foot barely earlier than the opposite for stability. 
2. Physique Place: Maintain the chest up and have interaction the core to take care of correct type.
3. Full Lockout: Lengthen totally for a whole contraction.
4. Vary of Movement: Let the palms separate on the backside for complete muscle activation.
5. Quantity and Reps: Use a sooner tempo and goal for 10-20 reps. 

References 

1. Maeo S, Wu Y, Huang M, et al. Triceps brachii hypertrophy is considerably better after elbow extension coaching carried out within the overhead versus impartial arm place. Eur J Sport Sci. 2023;23(7):1240-1250. doi:10.1080/17461391.2022.2100279 https://pubmed.ncbi.nlm.nih.gov/35819335/
2. Logli AL, Schueler BA, Littrell LA, Kakar S. Pronated Grip View With Wrist Deviation: A Pilot Research on the Impact on Ulnocarpal Relationships. Hand (N Y). 2023 Might;18(3):501-508. doi: 10.1177/15589447211028928. Epub 2021 Jul 14. PMID: 34259079; PMCID: PMC10152522. https://pmc.ncbi.nlm.nih.gov/articles/PMC10152522/

Featured picture: @jaycutler on Instagram