Training Smarter for Bigger Arms

Building big arms isn’t just about endless biceps curls. To see real results, you need to focus on your triceps as well.

But it requires more than mimicking workouts you see on social media. Smart training means sticking to effective, well-proven techniques rather than chasing the latest fads.

According to Ebenezer Samuel, C.S.C.S., quick social media workouts are often ineffective.

“We can't just attack our triceps with the latest and greatest exercise off Instagram,” he explains.

Instead, you’ll achieve better results by focusing on foundational movements. Below are five triceps exercises you should consider avoiding, along with smarter alternatives to maximize your gains.

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5 Triceps Exercises to Avoid (and Better Options)

1. Avoid This: Cross-Body Skullcrusher

While this exercise isolates your triceps, it may put you at risk of shoulder injuries due to the substantial internal rotation required. It’s a movement better left out of your routine.

Try This Instead: Classic Dumbbell Skullcrusher

Stick to the traditional dumbbell skullcrusher. By tucking your elbows close to your sides you encourage external rotation.

This reduces shoulder strain and still provides the elbow extension needed to target your triceps effectively.

2. Avoid This: Weighted Bench Dip

Weighted bench dips can boost your ego, but they also place your shoulders in an internally rotated and vulnerable position, especially under heavy loads.

Try This Instead: Weighted Close-Grip Pushup

A safer alternative is the weighted close-grip pushup. You’ll still challenge your triceps and enjoy the satisfaction of adding weight, but with less strain on your shoulders and a better range of motion.\

3. Avoid This: Dumbbell Kickback

Although the dumbbell kickback is great for targeting the triceps, it doesn’t utilize the muscle’s full range of motion.

Tension is only significant when the dumbbell starts resisting gravity, leaving parts of the movement ineffective.

Adding to this, improper form can lead to reliance on momentum rather than muscle engagement.

Try This Instead: X Pressdown

Switch to the X pressdown on a cable machine.

This exercise provides constant tension throughout the movement, ensuring your triceps work hard from start to finish. Plus, the crossbody position engages your mid-back for added benefits.

4. Avoid This: Dumbbell Overhead Extension

Here, the internal rotation problem appears again. Additionally, the exercise fails to maintain tension on the triceps at the top of the movement when the joints stack.

Try This Instead: Cable Overhead Extension

Use a cable machine and an incline bench for support. This setup ensures you feel a solid stretch at the bottom of the movement, while the cable applies resistance throughout, including at the top.

5. Avoid This: Diamond Pushup

While it’s a portable, bodyweight option, the diamond pushup poses issues.

The close hand positioning encourages internal rotation, placing your shoulders at unnecessary risk, even if it provides a triceps squeeze.

Try This Instead: Close-Grip Pushup

Avoid the risks by slightly widening your grip. A close-grip pushup with hands just inside shoulder-width delivers all the benefits without compromising your shoulder safety.

Focus on Pain-Free, Effective Training

Next time you target your triceps, think beyond flashy trends and prioritize exercises that are both effective and safe.

Selecting smarter movements can help you build stronger, well-defined arms while reducing the risk of injury.

Challenge your triceps the right way, and your big arm goals will be within reach.

Source: menshealth

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.