Description:
The Isometric Triceps Holds is an exercise for the triceps, the muscle on the back of the upper arm. Isometric triceps holds build endurance and the mind muscle connection at the lockout.
Benefits:
- Builds size and strength in the triceps.
- Improves pressing lockout strength.
- Develops the back of the upper arm.
- Supports bench press and overhead press.
Profile:
| Equipment: | Bodyweight |
| Type: | Bodyweight (Compound) |
| Resistance Type: | Body Weight |
| Level: | Beginner |
Muscles:
Primary Muscles
- Triceps Brachii
Secondary Muscles
- Anconeus
Classification:
| Mechanics: | Isometric |
| Force: | Static |
| Utility: | Auxiliary |
Instructions:
- Get into the lockout position with your arms extended against the resistance.
- Hold the position with the triceps fully contracted.
- Breathe steadily throughout the hold.
- Hold for the planned time.
- Release under control.
Common Mistakes:
- Letting the elbows flare or drift out of position.
- Using momentum instead of the triceps.
- Cutting the range of motion short.
- Not locking out fully at the end.
Variations:
- Cable Rope Pushdown
- Dumbbell Overhead Triceps Extension
- Barbell Close Grip Bench Press
- Triceps Bench Dips
Safety Tips:
- Keep the elbows stable and move only at the elbow.
- Use a weight you can control through a full range.
- Warm up the elbows before heavy extension work.
- Stop if you feel elbow pain.
Additional Information:
Isometric triceps holds build endurance and the mind muscle connection at the lockout.
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