This article explains how to maximize triceps development by modifying shoulder position during exercises. We’ll focus on two exercises that target the triceps from extended and hyperextended shoulder positions: the triceps press down and the kickback. Shoulder position influences the activation of the long head versus the lateral head of the triceps. The long head, located on the inside of the arm, contributes to overall arm size, while the well-developed lateral head gives the arm that coveted horseshoe shape.
The long head is a bi-articular muscle, meaning it crosses both the elbow and shoulder joints. By changing shoulder position during exercises, we can adjust the long head’s involvement in elbow extension. While it might seem like the long head would be more active with a flexed shoulder (like in skull crushers) and the lateral head more active with an extended shoulder, EMG studies offer mixed results. Therefore, the best approach is to incorporate a variety of shoulder positions to achieve comprehensive triceps development.
For triceps press downs, a straight bar or EZ bar is recommended over a rope, primarily due to the increased stability and potential for heavier weight, which translates to greater tension on the triceps. While a rope can encourage a stronger peak contraction due to the squeezing motion, this can also be achieved with a bar through conscious effort and controlled movements. Single-arm press downs offer the advantage of isolating each tricep, addressing potential strength and size imbalances, and allowing for shoulder extension at the bottom for a stronger peak contraction.
When performing the EZ bar tricep press down, set the cable so the bar hangs at eye level. This ensures a full range of motion and easy setup. Use an overhand grip, roughly shoulder-width apart. Pin your elbows to your sides to minimize pec involvement. Pull the bar down so your forearms touch your biceps. Step back, hinge at the hips, and squeeze your triceps to move the weight down, slightly pulling your elbows back. This engages the long head, which contributes to shoulder extension. Avoid exaggerating this movement to the point where your lats take over. At the bottom, squeeze your triceps and reverse the motion, allowing the bar to come up and slightly forward. Moderate weight (6-12 reps) is recommended for EZ bar press downs, while higher reps (10-20) are suitable for rope and single-arm variations.
A common mistake is turning the press down into a full upper body press, involving the pecs and front delts. This shifts the emphasis away from the triceps, which can be better targeted with other exercises like the bench press. Another frequent error is maintaining an upright posture, which limits triceps tension at the top and reduces range of motion at the bottom. Hinging at the hips allows for a complete range of motion.
Now, let’s discuss the hyperextended shoulder position, achieved by placing the arm behind the torso. You can feel your long head contract when you try this. The kickback is an excellent exercise for this position. While it doesn’t place the long head under significant stretch, it maximizes contraction at full extension. Cable kickbacks provide more consistent tension throughout the range of motion compared to dumbbells. Grip the cable head, pull it to your side with your elbow at a 90-degree angle, and simultaneously squeeze your triceps and move your elbow back, hyperextending your shoulder. At the top, your arm should be extended behind your torso, engaging the long head through active ranges of motion at both the elbow and shoulder. Reverse the motion under control.
Higher reps (10-20) are recommended for kickbacks, which are well-suited for intensity techniques like drop sets and myo-reps due to the concentric focus and minimal stretch, minimizing DOMS. A common mistake is failing to hyperextend the shoulder, essentially performing a standard triceps extension. The key to the kickback is placing the shoulder behind the torso to maximize contraction. If the shoulder stays in line with the torso, the purpose of the exercise is defeated.
