SA OH TRICEPS EXTENSION

This tricep variation is extremely friendly on the elbows and trains the triceps well in their middle-lengthened position. It also has the added bonus of improving shoulder protraction mobility. General prescription: 3-5 sets, 8-15 reps each side.

TRICEP EXTENSION (ROPE STANDING)

A classic tricep exercise that is easy to complete and progress. As the individual progresses, it is recommended that they move to overhead and single cable tricep variations. General prescription: 3-5 sets, 5-25 reps.

PUSH-UP

The push up is one of the best bang for your back upper body exercises an individual can do. No matter how “strong” someone gets, there will also be a way to increase the difficulty of the push up. The push up is great for chest, tricep and shoulder development, but also encouraging good movement […]

DEFICIT PUSH-UP

Increasing range of motion in the push-up will increase the lengthened loading of the chest which can help with muscle growth, but also shoulder injury risk reduction (especially dislocations). General prescription: 3-5 sets, 5-25 reps.

DIP

The dip is another staple exercise loved by many, that will efficiently train the chest in its lengthened position. Not recommended for individuals returning from AC joint injury as it will more than likely aggravate pain and restrict healing of the joint. General prescription: 3-5 sets, 5-25 reps.

1 INCLINE DB PRESS

The 1 incline setting will improve shoulder mobility (especially external rotation) and place the chest in a better position biomechanically to produce force. You can also place the feet on small DBs/steps to decrease excessive low back extension and increase loading to the chest. General prescription: 3-5 sets, 3-25 reps.

OVERHEAD TRICEPS CABLE EXTENSION

This tricep variation is extremely friendly on the elbows and trains the triceps well in their lengthened position. It also has the added bonus of improving overhead mobility. General prescription: 3-5 sets, 8-15 reps.

BB BENCH PRESS

Unless you are a competitive powerlifter or just absolutely love the barbell bench press, it isn’t necessary like commonly believed to build chest size. It is a great tool for strength but the barbell itself can impact elbow and shoulder health if not done correctly or overused. Keep this in mind when selecting this exercise. […]

OVERHEAD TRICEPS ROPE EXTENSION

The overhead rope tricep extension is a great variation that will not only train the triceps well in a lengthened position, but will also aid in improving overhead mobility. General prescription: 3-5 sets, 8-25 reps depending on goals and capacity.

TRICEP EXTENSION (DB SKULL CRUSHER)

The supine DB skull crusher, when done correctly, can also improve thoracic mobility and shoulder health along with tricep strength and endurance. General prescription: 3-5 sets, 8-25 reps depending on goals and capacity.