Five exercises for the weekend (Triceps & Shoulder)

1. Cable Skull Crusher – great for a time under tension compared to free weights.

2. Rope Pushdown – probably the best movement for the lateral head. Keep your elbows close to your sides.

3. Overhead Rope Ext – ideal for emphasizing the long head and working it through its full range of motion.

4. Close Grip Bench Press – just like any muscle group, starting with heavier compounds is beneficial. A shoulder-width grip will switch the emphasis from the chest to the triceps. You don’t need to go all the way down or you’ll start to bring in more delts.

5. Tricep Dips – another heavy, multi-joint movement to start your workout with. Aim to work up to weighted dips.