The Importance of Triceps Training for Powerlifting and Strongman
When it comes to building a bigger bench press, a stronger overhead press, or improving performance in Strongman events, few muscle groups are as pivotal as the triceps. For many strength athletes, neglecting the triceps can mean the difference between hitting a personal best and missing a lift when it matters most. Despite their critical role in lockout strength and stability, triceps training is often misunderstood or undervalued.
The triceps brachii, commonly referred to as the triceps, is a three-headed muscle located on the back of the upper arm. Its three heads—the long head, lateral head, and medial head—work together to extend the elbow and stabilise the shoulder joint. This biomechanical function is crucial in pressing movements, where elbow extension is required to complete the lift. Additionally, the triceps play a significant role in maintaining joint integrity under heavy loads, reducing the risk of injury while improving performance.
In powerlifting, the importance of triceps training is amplified in equipped lifting. Equipped powerlifting—where lifters use supportive gear such as bench shirts—places an extraordinary emphasis on the triceps during the lockout phase of the bench press. The supportive gear assists with the initial drive off the chest, but the lifter’s triceps must take over to finish the lift. This is why many Westside Barbell athletes in the 1990s and early 2000s prioritised triceps development. Under Louie Simmons' guidance, Westside lifters utilised specialised exercises, accommodating resistance, and high-volume training to build triceps strength that could handle the unique demands of equipped powerlifting.
For Strongman athletes, the triceps are equally indispensable. Events like the log press, axle press, and circus dumbbell press demand a combination of brute strength, stability, and technique—all of which rely heavily on the triceps. In Strongman, where pressing implements are often awkward and unevenly weighted, the triceps’ ability to stabilise and extend the elbow becomes a deciding factor in successful lifts.
To fully appreciate the importance of triceps training, it’s essential to understand the biomechanics of pressing. When performing a bench press, for example, the triceps extend the elbow joint to push the barbell away from the torso. This movement is coupled with stabilisation of the shoulder joint, where the long head of the triceps contributes to controlling the humerus. The medial head, often referred to as the "workhorse" of the triceps, remains active throughout pressing motions, ensuring consistent force production. The lateral head, visible on the outer part of the arm, provides the bulk of the triceps’ power during lockout.
Without strong and well-conditioned triceps, lifters are at a significant disadvantage. Weak triceps not only limit pressing strength but also increase the risk of compensatory movement patterns, which can lead to overuse injuries in the shoulders and elbows. For athletes aiming to excel in powerlifting, Strongman, or both, triceps training isn’t optional—it’s foundational.
This article explores the importance of triceps training for powerlifting and Strongman, examines common technique issues (such as missing the log press due to poor mechanics), and provides actionable insights on how to structure effective triceps-focused training plans. Drawing from Westside Barbell principles, Louie Simmons’ methods, and my personal coaching experience, we'll dive into the tools, techniques, and exercises that can help you dominate.
Why Triceps Matter for Strength Athletes
Triceps in Powerlifting
In powerlifting, the triceps are most critical in the bench press, where they play a pivotal role during the lockout phase—the final stretch of the lift. Whether raw or equipped, the ability to finish the lift often comes down to triceps strength. In raw bench pressing, a lifter without sufficient triceps strength will struggle to lock out heavy weights even if the bar moves smoothly off the chest. In equipped lifting, where the bench shirt assists in driving the bar off the chest, the triceps are left to manage the immense load during lockout. Without strong triceps, even the most efficient bench press technique can fail when it matters most.
The triceps also contribute to overall elbow stability, which is essential for maintaining proper bar path and avoiding injury. Weak triceps force lifters to compensate with the shoulders or chest, leading to poor mechanics, uneven loading, and stalled progress.
Westside Barbell lifters—pioneers of equipped powerlifting—placed immense emphasis on triceps training. Exercises like board presses, reverse band presses, and close-grip bench presses were staples in their programmes, all aimed at maximising lockout strength. For these athletes, a strong set of triceps was not optional but a prerequisite for success on the platform.
Triceps in Strongman
In Strongman, the role of the triceps extends beyond static lifts. Events like the log press, axle press, and circus dumbbell demand tremendous triceps strength for lockout, stability, and control. Unlike the bench press, these events introduce unique challenges such as neutral grip, awkward implements, and uneven loading, all of which place additional demands on the triceps.
A common technical issue in the log press is missing the lift “far out in front.” This happens when lifters fail to maintain an efficient pressing path, often due to insufficient triceps strength and poor technique. Strengthening the triceps while refining pressing mechanics can significantly improve performance in these events. In Strongman, success often comes down to the ability to control and stabilise heavy, unwieldy objects. The triceps’ role in these movements cannot be overstated.
Triceps in Weightlifting
Although the triceps are less emphasised in Olympic weightlifting compared to powerlifting and Strongman, they still play a supporting role in key lifts like the snatch and clean & jerk. During the jerk phase, for instance, strong triceps are essential for stabilising the bar overhead and maintaining proper lockout. While weightlifters typically prioritise shoulder strength and mobility, neglecting triceps training can limit their ability to lock out heavy weights efficiently, especially during maximal attempts.
For all strength athletes, triceps training is foundational. Whether you’re aiming to dominate on the powerlifting platform, conquer Strongman events, or refine your weightlifting technique, robust triceps development will give you the edge you need.
Common Technique Issues - That the triceps won't fix
The Log Press: Missing Far Out in Front
One of the most common problems in Strongman is failing to lock out the log press because the log drifts forward. This issue often stems from poor pressing mechanics and inadequate triceps engagement. Here’s why it happens:
Improper Elbow Position: If the elbows flare too early, the log moves away from the body, making it harder to finish the lift. Maintaining a stacked elbow position under the log is critical for keeping the pressing path efficient and reducing unnecessary strain on the shoulders. Equally dropping the log forward due to poor dip mechanics.
Too Much Distance Between Log and Chin: Does what it says on the tin here.
Weak Midline Stability: A weak core can lead to instability, which compromises the pressing path. Strongman-specific cues often emphasise "keeping the ribcage down and braced" to create a stable platform for pressing, ensuring that the force generated is directed into the log rather than wasted.
Insufficient Triceps Strength: Without strong triceps, lifters struggle to generate the final force needed for lockout. Developing specific lockout strength through partial range movements, like board presses or pin presses, can simulate the last phase of the log press and build confidence in the lift.
Fatigue from Multiple Reps: In competition, lifters are often required to complete several reps within a time limit. Fatigue can exacerbate weak triceps, causing the log to drift forward as the lifter loses control. Incorporating high-rep triceps endurance work, such as banded pushdowns or heavy extensions, can prepare athletes for these demands.
Strongman experts emphasise that addressing these issues is as much about refining technique as it is about building strength. Efficient pressing mechanics, combined with robust triceps development, allow athletes to maintain control over the log and ensure a clean lockout even under maximal loads.
Bench Press: Failing at Lockout
In the bench press, failing at lockout is a clear sign of weak triceps. This often occurs because:
Overemphasis on Chest Training: Many lifters prioritise chest exercises, neglecting the triceps.
Poor Bar Path: A bar path that’s too vertical can overload the shoulders and chest, leaving the triceps underutilised.
Lack of Speed Work: Slow bar speed can exacerbate weaknesses at the lockout. Dynamic effort work—a key component of the Conjugate Method—can address this.
Effective Triceps Training Principles
To optimise triceps strength for powerlifting and Strongman, training should incorporate a mix of compound and isolation movements, with a focus on progressive overload and specificity. Here are some foundational principles:
1. Use Speciality Bars
Speciality bars, such as the safety squat bar (SSB) and football bar, can reduce joint strain while targeting the triceps more effectively. The SSB JM press, for example, combines the benefits of a JM press with the unique loading properties of the SSB, making it a staple in triceps training. The angled handles and shifted centre of gravity create a movement pattern that challenges both the triceps and stabilisers in ways that straight bars cannot replicate. These tools are especially valuable for lifters with shoulder or wrist limitations.
2. High Volume and High Reps
The triceps respond well to volume, making high-rep training an essential part of any programme. Incorporating movements such as banded pushdowns, triceps extensions, and press variations with 15-30 reps per set can build muscular endurance while strengthening connective tissues. Volume work also helps to create a better "pump," which improves blood flow and promotes recovery. This is particularly important for addressing elbow pain, as consistent high-rep work can strengthen the tendons and ligaments surrounding the joint.
3. Accommodating Resistance
Chains and bands are invaluable for developing lockout strength. These tools provide accommodating resistance, meaning the load increases as the bar moves through the range of motion. For instance, bench pressing with bands allows for a lighter load at the bottom, reducing strain on the shoulders, while the resistance increases at the top where the triceps are most engaged. This method is perfect for mimicking the demands of heavy pressing and overcoming sticking points. It also builds explosive power, a critical factor in Strongman events like the log press.
4. Variation is Key
The Conjugate Method emphasises the importance of rotating exercises to prevent adaptation and address weak points. For triceps training, this means regularly incorporating different pressing angles, grip widths, and loading modalities. Movements like close-grip incline presses, pin presses, and floor presses can target the triceps in unique ways while also supporting overall pressing strength. Changing the stimulus every 2-4 weeks ensures that progress continues and weaknesses are systematically eliminated.
5. Strengthen the Stabilisers
While the triceps are the primary movers in pressing exercises, stabilising muscles around the shoulder and elbow joints play a crucial supportive role. Neglecting these stabilisers can lead to imbalances and increase the risk of injury. Incorporating exercises like kettlebell bottoms-up presses, banded external rotations, and tempo push-ups can improve joint integrity and control. This foundation of stability not only protects against injury but also enhances overall pressing performance.
6. Focus on Recovery and Prehabilitation
Triceps training often places significant stress on the elbows and surrounding connective tissues. Ignoring recovery can lead to chronic pain or injuries, which will derail progress. Incorporating prehabilitation exercises, such as light banded extensions and eccentric-focused movements, can help maintain joint health. Additionally, tools like massage guns, ice baths, and compression therapy can accelerate recovery. For lifters dealing with elbow pain, implementing high-frequency, low-intensity band work (e.g., pushdowns for sets of 50-100 reps) can promote blood flow and tissue repair without overloading the joint.
By combining these principles, lifters can create a comprehensive approach to triceps training that supports both powerlifting and Strongman performance. Robust triceps development not only improves lockout strength and stability but also serves as a safeguard against injury, ensuring longevity in the sport.
Top Triceps Exercises for Strength Athletes
Primary Movements
Close-Grip Bench Press: Targets the triceps while maintaining specificity to the bench press. By narrowing the grip, the movement shifts focus from the chest to the triceps, making it an excellent foundational lift.
JM Press: A hybrid movement that bridges pressing and triceps extension. This exercise builds lockout strength and improves elbow stability.
Floor Press: Limits range of motion, focusing on the triceps and lockout strength. The reduced range is particularly useful for lifters with shoulder issues.
Reverse Band Bench Press: Reduces load at the bottom while overloading the lockout. This allows for heavier lifts and focuses on the critical top-end phase of the bench press.
Incline Close-Grip Bench Press: Combines the benefits of incline pressing with triceps isolation, targeting the triceps at a slightly different angle.
Closer Grip Spoto Press: Involves pausing just above the chest, requiring the triceps to maintain tension and control throughout the lift.
Assistance Movements
Close-Grip Board Presses: Shortens the range of motion to target the lockout. Ideal for building strength in the top third of the press.
Reverse Band JM Presses: Adds accommodating resistance for overload while protecting the joints. A staple for targeting weak lockouts.
Heavy Pushdowns: Builds endurance and muscle density. Pushdowns are versatile, allowing for variation in grip and angle.
Dumbbell Tate Presses: A dynamic movement that isolates the triceps and improves elbow health.
Overhead Dumbbell Extensions: Targets the long head of the triceps, which plays a critical role in pressing stability.
Cable Overhead Triceps Extensions: Provides constant tension through the range of motion, ensuring complete activation of the triceps.
Neutral Grip/Swiss/American/Football Bar Skullcrushers to nose
Joint-friendly triceps builder that enhances lockout strength, targets all three triceps heads, and minimizes strain on wrists and elbows, making them ideal for pressing power and injury prevention.
Isolation Movements
Rolling Dumbbell Extensions: A dynamic variation that emphasises eccentric control. This movement is excellent for hypertrophy and joint resilience.
Skull Crushers: A classic isolation movement for hypertrophy. Variations, such as using an EZ-bar, can reduce joint strain.
Tate Presses: A variation that strengthens the triceps while reducing strain on the elbows. Ideal for high-volume accessory work.
Cross-Body Dumbbell Extensions/L-Extensions: Targets each arm individually, addressing imbalances and building unilateral strength.
Banded Pushdowns: High-rep pushdowns with bands improve tendon health and endurance.
Kickbacks with Cables or Dumbbells: A finishing movement that targets the lateral head of the triceps for added definition.
Addressing Elbow Pain in Triceps Training
Many lifters avoid triceps exercises due to elbow pain, but this can often be addressed by:
Strengthening Connective Tissue: High-rep banded pushdowns improve blood flow and tendon health. Consistent light work enhances durability over time.
Adjusting Range of Motion: Modify exercises to stay within pain-free ranges. For example, floor presses or board presses can reduce strain compared to full-range bench presses.
Gradual Progression: Increase weight, range of motion, and volume gradually to build resilience. Sudden increases can overwhelm the joints, leading to setbacks.
Incorporating Eccentric Work: Movements emphasising the eccentric phase, such as slow negatives, strengthen tendons and improve overall joint health.
Using Proper Warm-Ups: Dynamic stretches, light band work, and mobility drills prepare the joints and muscles for heavier loads.
Prioritising Recovery: Incorporate deload weeks, soft tissue work, and adequate rest to reduce inflammation and promote healing.
As Louie Simmons often said, “Weak things break.” Strengthening your triceps with appropriate loading, recovery, and volume is essential for long-term joint health and performance.
Sample Triceps Training Template
Obviously we know I would typically just programme this all within a conjugate framework but I am aiming to be more equal opportunities so I’ve laid this out like this for you.
Day 1: Heavy Pressing - As a Standalone Day or After Max Effort Work
Close-Grip Bench Press: 5x5
Reverse Band JM Press: 4x8
Rolling Dumbbell Extensions: 3x12
High-Rep Banded Pushdowns: 3x20-30
Day 2: Dynamic Effort Work
Speed Bench with Bands: 8x3
Close-Grip Floor Press: 4x6
Skull Crushers: 3x10-12
Tate Presses: 3x12
Day 3: Recovery and Volume
Banded Pushdowns: 5x20
Overhead Extensions: 4x15
Light Dumbbell Work: 3x15-20
Conclusion
Triceps training is non-negotiable for serious powerlifters and Strongman athletes. From building lockout strength to improving pressing mechanics, the triceps play a pivotal role in athletic performance. However, it’s important to remember that triceps strength alone cannot compensate for poor technique. If your pressing mechanics are flawed, no amount of triceps training will help you achieve your full potential. That said, when combined with sound technique, robust triceps development can accelerate your progress and unlock new levels of strength.
The principles and exercises outlined in this article—from using speciality bars and accommodating resistance to high-rep endurance work—provide a roadmap for building triceps strength that supports your goals. Whether you’re working to dominate a Strongman event, hit a bench press personal best, or refine your lockout phase, focused triceps training will give you the edge you need.
As Louie Simmons famously said, “Strength is measured in pounds, but success is measured in preparation.” If you’re ready to take your training to the next level, now is the time to act.
Are you looking for an unrivalled coaching service to fine-tune your technique, build triceps strength, and crush your competition? Join my coaching program today and gain access to expert guidance tailored to your goals. Let’s work together to make your strongest lifts even stronger.
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