Unusual triceps moves for wider, stronger arms

BOXROX recently published a piece exploring three unusual exercises aimed at widening and strengthening the triceps, moving beyond staples like pushdowns and skull crushers. The focus is on bodyweight-friendly moves that challenge the long head and lateral head of the triceps to help arms look wider and feel sturdier. This approach matters because triceps play a big role in arm size and push-up performance, especially at the lockout and during endurance sets.

Why it matters for push-ups

Stronger triceps improve the final press phase of a push-up, stabilize the elbows, and extend your pressing range. When your triceps tolerate higher loads with control, you can maintain solid form longer, push from a tighter chest position, and complete more reps without shoulder strain. The ideas in BOXROX’ piece are a reminder that small shifts in triceps training can unlock better push-up performance as part of a balanced routine.

PUSHapp take

In PUSHapp terms, treat these as accessory moves you sprinkle into your week alongside sets of push-ups. Start with light to moderate volume, focus on technique, and progress via tempo, range, or added resistance (bands or weighted backpack) rather than piling on reps too quickly. Keep shoulders healthy by bracing the torso and tucking elbows during the press.

Try this

• Diamond push-ups with a deliberate tempo: 3–4 sets of 6–12 reps; down for 4 seconds, pause 0-1 second, up for 2 seconds. Adjust to maintain form.
• Close-grip incline push-ups on a bench or step: 3–4 sets of 8–12 reps; keep elbows close to your sides and hips stable.
• Chair dips with controlled descent and a modest range of motion: 3–4 sets of 6–10 reps; progress by lowering your torso slightly further as you gain strength.

Original source: BOXROX.

1 min read.

Source: BOXROX. PUSHapp commentary is original and based on the public RSS summary.