Triceps aren’t just for mirror flexing — they’re the powerhouse behind most of your pressing strength. Dr. Mike breaks down his five go-to tricep exercises that prioritize stretch, stability, and stimulus. No gimmicks. Just results.
TL;DR
- Focus on exercises that maximize stretch and mechanical tension across all three tricep heads.
- Overhead extensions and controlled eccentrics are crucial for long head activation.
- Go for moderate-to-high rep ranges with good form and consistent technique.
The Case for Thoughtful Tricep Training
Triceps may be a small muscle group, but training them intelligently can massively improve your upper body strength and aesthetics. Dr. Mike emphasizes exercises that hit all three heads of the triceps — especially the long head, which often gets neglected in pushdowns and standard skull crushers.
His philosophy centers on stability, deep range of motion, and mechanical tension. Whether you're jacked or just starting out, the idea is simple: stop chasing flashy movements and start prioritizing stretch, control, and volume.
Dr. Mike’s Tricep Power Moves
- EZ Bar Overhead Extensions: A stability-focused giant. This move creates a massive stretch on the long head and allows you to push serious weight.
- Barbell Skull Crushers (w/Close Grip Press superset): Variations that target different angles and pair well with burnout presses to fully tax the triceps.
- Cable Pushdowns (with tweaks): Not your basic pushdown — Mike cues for maximum stretch, controlled eccentrics, and even partial-rep burnouts.
- Single-Arm Behind-the-Neck Extensions: Great for mind-muscle connection and unilateral control, especially with a neutral grip.
- Low-Incline Dumbbell Skull Crushers: Deep range eccentric with a JM press-style concentric. Complex, but effective for going past failure safely.
Each of these movements balances tension, control, and progression. They’re not just filler — they serve a purpose in a well-rounded program.
Real Gains, No Magic Required
While Dr. Mike drops plenty of jokes and analogies (gnomes issuing currency, anyone?), the core message remains: consistent, smart tricep training delivers. These five exercises aren’t sacred, but they are tried-and-true tools in a solid hypertrophy toolbox.
His advice? Cycle through these exercises, test different angles and ranges, and most importantly — chase the pump without wrecking your joints. You don’t need secret sauce. You need good movement, proper effort, and time.