• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Generation Iron

Generation Iron Fitness & Strength Sports Network

  • Movies
  • Original Content
  • Reviews
    • Supplements
      • Pre-Workout
      • Fat Burners
      • Testosterone Boosters
      • Creatine
      • Protein
      • BCAAs
      • Multivitamins
      • Omega-3
      • Joint Supplements
      • Super Greens
      • Meal Replacement
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Foam Rollers
      • Best Massage Guns
    • Programs
      • Best Online Workout Programs
      • Best Workout Streaming Services
      • Best Home Workout Programs
  • Equipment
    • Cardio
      • Treadmills
      • Best Exercise Bikes
      • Best Stair Climbers
    • Fitness Accessories
      • Best Apparel
      • Best Gym Bags
      • Weightlifting Shoes
    • Strength
      • Best Dumbbells
      • Best Barbells
      • Best Kettlebells
      • Best Squat Racks
      • Best Weightlifting Belts
      • Best Home Gym Equipment
      • Complete Home Gyms
    • Training
      • Best Knee Sleeves
      • Best Wrist Wraps
      • Best Weightlifting Wraps
      • Best Weightlifting Gloves
  • More
    • About Us
      • Our Team
      • Our Experts
    • Advertise
    • Franchise With Us
    • Exercise Guides
    • Athlete Profiles
    • Podcasts
    • Power 30
    • Bodybuilding Awards
    • Supplement Awards
  • Shop
Workouts Arms

3 Joint Friendly Moves For Bigger Triceps

by GI Team Updated by GI Team on Feb 20, 2023

This post may contain affiliate links (disclosure policy).

Bigger Triceps with less joint pain.

There’s training smart, then there’s training hard. Though not mutually exclusive it seems most builders don’t have the time for both. They take the hard and fast “more equals more” approach or take play it too safe and don’t maximize their full potential.

When training triceps you want to go heavy. but heavy doesn’t mean insane, and heavy doesn’t mean insane. If you alter your approach ever so slightly you can pack on the maximum amount of effort with the least amount of injury.

The triceps muscle is responsible for a large part of your arm mass. With Three heads and the key ingredient to improving your overall press, this muscle group should not be put at the end of your workout or considered an afterthought. Here are 3 exercises that put your triceps front and center without trading your gains for joint pains.

Close Grip Barbell Bench

The close grip barbell bench is one of the best exercises for your tri’s and your joints. Pull your elbows in until your middle finger hits the line that separates the smooth part of the bar from the bumpy. This will distribute the weight more towards your triceps.

 

Dips with Chains

This is a great exercise for adding mass to your tri’s, problem is it’s tough on your shoulders. So what’s the solution? Use chains. Having chains around your waist is a great way to supplement this exercise because at your weakest point, on the downward movement, most of the chains are on the ground while at your strongest point, upward movement, chains lifted off of the the ground.

https://youtu.be/ppyF0zzkRao

 

Crush Grip Bench Press

The crush grip bench press is one of those well known secrets that few people utilize. The beauty of this exercise is that not only does it target your triceps and keep your joints fully protected but it also focusing on that hard to reach inner chest, chiseling that elusive inner line.

https://youtu.be/wlJKG9UNblI

Try these 3 exercises and tell us if your triceps explode. If you like them we’ll post up 3 more!

Let us know by hitting up our comments below or head on over to our official Facebook and Twitter.

About GI Team

The GI Team is here to provide top news and original content for the new generation. The generation of bodybuilders who are pushing the sport to bigger and better places. Join The Movement. Become a part of Generation Iron!

View All Articles

Primary Sidebar

Get the Latest

Stay informed with the latest news, product reviews, & expert advice.

Popular Reviews

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • Performance Lab SPORT BCAA

    The Best BCAA For Bodybuilding Health & Performance Goals

Trending Articles

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

  • The Ultimate Mike Mentzer Workout and Diet

  • Chris bumstead's 2024 workout and diet plan

    Chris Bumstead’s 2025 Complete Bodybuilding Workout & Diet Plan

Popular Now

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • best citrulline supplements

    The Best Citrulline Malate Supplements for Performance and Pump

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

Generation Iron

Generation Iron is the first and only digital network delivering health, fitness, bodybuilding, and strength sports content. We deliver premium content with the biggest names in fitness and provide expert coverage, reviews on top brands, workout tips and trends in the worlds of fitness, health and strength sports.

Strongman Corporation
Vladar

Sections

  • Trending News
  • Original Movies
  • Original Content
  • Supplement Reviews
  • Equipment Reviews
  • Exercise Guides
  • Nutrition Guides
  • Athlete Profiles

More

  • About Us
  • Our Team
  • Our Experts
  • Advertise
  • Franchise With Us
  • Podcasts
  • Power 30
  • Shop

CONTACT

Generation Iron Brands LLC
134 West 29th Street Suite 902
New York, NY 10001
Email: [email protected]

Follow

  • Facebook
  • Instagram
  • X / Twitter
  • YouTube

© 2025 · Generation Iron · Disclaimers · Privacy Policy · Accessibility