Exercise Video of the Week: Rolling Dumbbell Tricep Extension

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When Bench Pressing do you fail off the chest or just below lockout?

If you answered just below lockout, keep reading because this post is specifically meant for you. If you answered off the chest, keep reading because this post will keep your Bench Press from stalling in the future.

Of the three prime movers in the Bench Press (pec major, anterior deltoid, & triceps), the triceps are likely the most under appreciated muscle group. Despite showing significantly high EMG activity and greatly contributing to overall Bench Press performance, most trainees neglect to train their triceps effectively.

Enough is enough. It’s time to start giving the triceps the attention they deserve.

Over the next few weeks I’m going to provide video tutorials outlining several of my favorite exercises for tricep development. Keep in mind, when building the triceps for Bench Press performance the most important part is the area surrounding the elbow! Sure, the lateral head (i.e. the part that looks like a horseshoe) might look cooler/more aesthetically pleasing, but it has little to no impact on the Bench Press. As such, when training the triceps for a bigger Bench it’s necessary to focus on the medial head and area surrounding the elbow.

In this Exercise Video of the Week I outline The Rolling Dumbbell Tricep Extension. I picked this move up during my time training at Westside Barbell and like it for numerous reasons, including:

  1. It absolutely destroys the area surrounding my elbows.
  2. It provides a decent stretch for the lats which is great considering many lifters are extremely tight in that region.
  3. You don’t need to use a lot of weight for it to be effective.
  4. You don’t need special equipment.
  5. There are numerous ways to vary/modify it.

In regard to programming, I tend to keep the weight low and repetitions high. So, for example, after my main Bench work I’ll perform anywhere between 2-4 sets of 12-20 repetitions.

The Rolling Dumbbell Tricep Extension

I hope you enjoy the video and, as always, if you have any questions, comments, or suggestions leave them below.

Never Minimal. Never Maximal. Always Optimal.

-J