Shoulder aches and tightness are pretty common, especially if you’ve been lifting for years or have old injuries that limit how far you can move overhead. But that doesn’t mean you have to give up on building bigger arms. The long head of your triceps is what gives your upper arms that full, rounded look, and you can still train it without pushing through overhead exercises that leave you in pain. With a few smart swaps (and some mobility work), you can train the long head of the triceps hard while keeping your shoulders happy.
In the Natural Bodybuilders subreddit, users recently shared their favorite ways to train the long head of the triceps without going overhead. If exercises like overhead extensions or skull crushers cause pain or discomfort, these alternatives can help you make progress, minus the strain.
Related: The Old-School Move Golden Era Bodybuilders Used to Build Chiseled Horseshoe Triceps
Tricep Exercises Without Overhead Lifts
Close-Grip Dumbbell Bench Press
James Michelfelder
How to Do It
- Lie on a flat bench and hold a pair of dumbbells with palms facing each other, positioned over the middle of your chest.
- Start with your elbows bent and the dumbbells at chest level, ensuring your hands are close together
- Press the dumbbells up until your arms are fully extended.
- Return to the start, keeping your elbows tucked in.
Cable Pushdown
James Michelfelder
How to Do It
- Stand facing a cable machine with a straight bar or rope attached to a high pulley.
- Keep your elbows tucked close to your sides and grip the attachment with palms facing down.
- Push the handle down until your arms are fully extended. Squeeze the triceps at the bottom.
- Bring the handle back up to shoulder height.
Cable Tricep Kickback
Getty Images/ Hirurg
How to Do It
- Attach a single handle to a low pulley and grab it with one hand, hinging forward slightly at the hips.
- Keep your upper arm close to your torso and your elbow bent at 90 degrees.
- Extend your arm straight back, squeezing your tricep at the top.
- Return to the starting position with control.
Related: Pro Bodybuilder Reveals the Upper Body Workout He Uses for Sleeve-Splitting Arms