Top Triceps Exercise: Hit All Three Heads at Once
Summary
Jeff Cavaliere of ATHLEAN-X presents a compound bodyweight triceps exercise designed to target all three heads of the triceps simultaneously. By combining a rolling overhead extension with a close-grip pushup, the movement trains the triceps functionally — the way muscles are meant to work together rather than in isolation. A weighted alternative is also provided for those who prefer loading.
Key Points
- The triceps has three heads — long head, medial head, and lateral head — and training them together in one movement is more functionally efficient than isolating each separately
- The triceps primary functions are elbow extension and arm extension behind the body, and a well-designed exercise should address both
- Combining movements into one exercise helps shorten workouts without sacrificing results
- The long head attaches to the scapula, so achieving overhead arm elevation is critical for fully recruiting it
- The exercise also delivers a significant core workout as a byproduct, functioning similarly to a plank
- Those who prefer weighted training can replicate the same two-phase stimulus using a lying triceps extension into a close-grip bench press on a flat bench
- Training muscles together — as they function in sport and movement — builds functional strength rather than purely aesthetic muscle development
Exercise Details
Barbell Rollout to Close-Grip Pushup (Bodyweight Version)
Target Muscles:
- All three heads of the triceps (long head, lateral head, medial head)
- Core/stabilizers
Setup:
- Place a barbell on the floor with plates on each end to allow rolling
- Position knees on a mat for comfort if needed
- Start positioned over the bar with hands gripping it
Proper Form Cues:
- Roll the bar outward while simultaneously bending the elbows — this mimics a skull crusher motion and loads the long head through overhead elevation
- As the bar rolls back in, drive the elbows up and over the bar, bringing the arms into extension behind the body to fully engage the long head
- Lift the knees off the ground and transition into a close-grip tricep pushup position
- Lower down with elbows tight to the body, then press back up
- Drop the knees back down and roll out fluidly to repeat
Common Mistakes to Avoid:
- Failing to elevate the arms fully overhead — this shortchanges long head activation
- Letting the elbows flare wide during the close-grip pushup portion
- Skipping the knee lift, which removes the core engagement component
Sets/Reps: Not specified in the video
Weighted Alternative (Dumbbell/Barbell Version)
For those who want to add load:
- Lie on a flat bench
- Perform a lying triceps extension (overhead, behind the head)
- Transition directly into a close-grip bench press
- Keep elbows tight throughout both movements