One of my favorite exercises for the triceps is the 60º Incline EZ-Bar Triceps Extension. I picked this one up from Randy Roach, the author of Muscle, Smoke & Mirrors. It’s unique because it allows you to maintain tension on the muscle throughout the entire range of motion.
The key is to keep your upper arms slightly back—just beyond perpendicular to the floor—to maintain constant tension at the top. Then, lower the bar as far as possible to get a deep stretch at the bottom. Perform 3–5 sets of 10–15 reps in a controlled fashion, and trust me, you’ll feel it the next day!
Progressive overload is important with this exercise, but increases should be made in small increments, especially for female clients. A 5-pound jump (2½ pounds per side) may be too much. That’s where fractional plates come in handy. You can go up by one pound at a time—less if needed.
Get yourself a set of fractional plates. They’ll come in handy!
