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Top 5 Overlooked Triceps Exercises for Effective Results

by Gym Slacker

The 5 Best Triceps Exercises You’re NOT Doing!


If you’re tired of the same old triceps exercises and want to spice up your training routine, you’ve come to the right place. In this article, we’ll reveal the 5 best triceps exercises that you may not have tried yet. These exercises will help you build bigger triceps and fill your shirt sleeves with confidence. So let’s jump right in!

1. PJR Pullover

If you’re relying solely on close grip bench presses to target your triceps, it might be time to switch things up. Enter the PJR Pullover, a unique exercise that effectively targets the long head of your triceps. By getting your arms behind your head, you put the triceps on stretch, making them work harder. What’s great about this exercise is that you can use heavier weights due to the assistance of the lats and the use of a single dumbbell. Say goodbye to plateaus and hello to stronger triceps!

2. Triceps Trunk Lift

For those who prefer bodyweight exercises, the Triceps Trunk Lift is perfect for you. This exercise requires you to extend your arms behind your body as you lift off the ground, creating a powerful contraction in the triceps. Unlike pushup variations, the Triceps Trunk Lift allows you to reach a higher level of contraction on the long head of your triceps. Best of all, you don’t need any equipment for this exercise, making it a convenient addition to your triceps workout.

3. Rotational Pushdowns

The triceps pushdown is a classic exercise found in most triceps workouts. However, it has one drawback – limited range of motion for peak triceps contraction. But fear not, Rotational Pushdowns are here to save the day! By adding a rotational movement to the pushdown, you can go beyond the limitations of a regular pushdown. As you rotate the bar from side to side, your triceps get a full contraction without the need for single-arm pushdowns. Get ready to push your triceps training to the next level!

4. Mechanical Drop-Set

Looking for a challenge? The mechanical drop-set is the answer. This intense triceps workout consists of three exercises performed consecutively: Lying Triceps Extensions, JM Press, and Elbows Tucked Bench Press. By pushing your triceps to failure with each exercise, you maximize muscle stimulation and growth. The best part? Each exercise becomes mechanically easier as you progress, allowing you to go all out until the very end. Get ready for an epic triceps pump!

5. Lying Cable Extension

When it comes to triceps extensions, most people think of using dumbbells. But have you ever considered using a cable? The Lying Cable Extension is a game-changer. Unlike dumbbells, the cable provides constant tension throughout the movement, even at the top end. This means more stress on your triceps and better overall muscle engagement. Prepare to feel the burn like never before!


If you’re stuck in a triceps training rut, it’s time to switch things up with these 5 best triceps exercises you’re not doing. From the PJR Pullover to the Lying Cable Extension, each exercise offers a unique challenge to help you build bigger, stronger triceps. Remember, introducing new exercises into your routine can spark new growth and take your gains to the next level. So give these exercises a try and watch your triceps transform before your eyes!

To achieve optimal results in building not just your triceps but your entire body, it’s important to apply scientific principles to your workout routine. If you’re ready for a step-by-step training program that does exactly that, be sure to check out our ATHLEAN-X Training System. It’s designed to maximize your muscle gains and take your fitness journey to new heights.

For more informative and entertaining videos on building triceps and achieving your fitness goals, don’t forget to subscribe to our YouTube channel and turn on your notifications. Stay motivated, stay dedicated, and never stop challenging yourself!

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ATHLEAN-X™ September 8, 2023 - 10:42 am

Wondering how your favorite triceps exercises stack up against the rest? I ranked popular triceps exercises to show you which ones you need and what you can avoid altogether! – https://youtu.be/ZrAiIvpZvhM

J Train September 8, 2023 - 10:42 am

Your a legend Jeff, love the lion tricep extension especially after my massive rotator cuffs tears operation , it’s a great alternative because I’m not allowed to do behind the head rope pull because it will re- injure my shoulder again, thank you kindly 🙏

Mark Luebke September 8, 2023 - 10:42 am

Wouldn't single cables or rope do this better for the rotation, getting the arm back behind the body?

Koji Stangler September 8, 2023 - 10:42 am


Daniel Tilahun September 8, 2023 - 10:42 am

no disrespect but man grow your own triceps first kikkikikiki ,your triceps look like the leg of a soup chicken hahahaha

zone5breezy September 8, 2023 - 10:42 am

Love that mechanical drop set 🎉

Legsus Maximus September 8, 2023 - 10:42 am

This was good Info 🙂

Thomas Palmer September 8, 2023 - 10:42 am

Great video!! Very informative!!!Subscribed!!!!

Deep-dish September 8, 2023 - 10:42 am

I like the idea of all these alternatives! 👍

John Smith September 8, 2023 - 10:42 am

Best video on triceps workout. I will use these exercises for my tricep workout. But the triceps are not enough to develop, a bodybuilder also has to focus on the lower body. You can watch the video I discovered here on YouTube on leg workout exercises.


Travel Guide September 8, 2023 - 10:42 am

Where's the shortcut guy ❗️

Dallas Toto September 8, 2023 - 10:42 am

Instead of cable pull down with a short straight bar and twisting .. why not just stay with a rope pulldown? Aren’t you still pulling at the finish of the excercise to the same place ?

Christopher September 8, 2023 - 10:42 am

God made man, Samuel Colt and Jeff Cavalier made them equal. You're doing a major public service with the price tag on this information; Free.

Brandon Scutnik September 8, 2023 - 10:42 am

You have the absolute best advice. Your workout routines give me the best results by far. My muscles are destroyed after. I cannot thank you enough for your dedication.

john yurick September 8, 2023 - 10:42 am

😂😂😂 at the end when Jeff gets stuffed by Jesse 😂😂😂

Clyde Dowling September 8, 2023 - 10:42 am

Hahah we get the picture skit at the end was a good one 😂

Nour Aldin September 8, 2023 - 10:42 am

can some one answer me.. isnt the first exercise (similar to pull-over) puts tension on low back ..isnt it harmful?

sulezraz September 8, 2023 - 10:42 am Reply
Umair 75 September 8, 2023 - 10:42 am

Can Jeff or someone who is doing the mechanical dropset guide me on what weight and rep range to use? In my last tricep workout, I used 5kg dumbells and did the lying tricep extensions to failure, after which I could only only do about 2 to 3 JM presses. But for the close grip bench press, I was able to do more than 10 reps. Should I increase the weights? I can, but what's holding me back is that it would effect my form during the extension. Should I increase the weight when coming to the bench presses?

Max Cooper September 8, 2023 - 10:42 am

Awesome, great info, love the workouts and have seen heaps of improvements since I understand function, thanks!
I will say though Jeff puts science back in strength, Jessie puts the sleaze into strength and not back into it because its everywhere in there already!
I liked when it was just science…

Basco golfer September 8, 2023 - 10:42 am

Thank you for your Great teaching videos


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