4x Mr. Olympia Jay Cutler shared his three most essential movements to crush triceps.
Bodybuilding legend Jay Cutler has shared many training tips over the years about building the biggest arms possible. In this post, we list Jay Cutler’s top three tricep exercises that you must include in your next arm day.
[RELATED: Jay Cutler Shares Top Exercise For Major Quad Development]
Cutler was a bodybuilding icon as a 4x Mr. Olympia spanning from 2006-2010 and a 6x runner-up. At 5’9” tall, he’s still considered one of the best bodybuilders and managed an epic rivalry with 8x Mr. Olympia Ronnie Coleman. Still, he’s managed to stay in fantastic shape well after retirement.
| Full Name: Jay Cutler | ||
| Weight | Height | Date of Birth |
| 265 – 275 lbs | 5’9” | 08/03/1973 |
| Division | Era | Nationality |
| Men’s Open | 1990s- 2010s | American |
Jay Cutler’s Top 3 Tricep Exercises
Cutler shared a video on Instagram of three tricep movements that should be included in your arm workout.
Rope Press Downs
The first movement alway starts off Jay Cutler’s arm day and it is rope press downs. This is a good way to get the triceps warmed up before the rest of the workout. Rope pushdown is probably the most famous variation of the tricep pushdown. The rope extension allows a higher degree of tricep recruitment as you can spread the rope handles apart at the bottom of the movement.
“Number one, any video you’ve ever seen of me, I always start with the rope press downs to warm the elbows up, get the extension, get the blood flowing. Remember to focus on 12 reps.”
Steps:
- Attach a double rope handle to a cable pulley machine set at the highest notch.
- Face the pulley and stand at arm’s length from the machine.
- Pin your elbows to your sides and grab the ropes with a neutral grip.
- Push down the rope explosively and spread the handles apart at the bottom.
- Pause and contract at this position for a couple of seconds.
- Slowly return to the starting position.
- Repeat for reps.
Overhead Extensions
Overhead extensions are also needed to work your arms. It can be done in many ways and focuses on getting a big stretch. If you find the overhead bar extensions exercise in the standing position too challenging, you can do it sitting. The only downside is that it almost eliminates your core muscles, but you still achieve the same results on the primary targeted muscles. Also, if you still find using the EZ bar too hard, you can use dumbbells, kettlebells, or even resistance bands.
“Number two tricep exercise that is going to be completely necessary is overhead extension. Remember, you can do these with cables, dumbbells, also machines. The perfect way to stretch the long head of the tricep.”
Reverse Grip Press Downs
The final of the three exercises is another movement that gets a good stretch in the muscle.
“Last one to get that really good stretch, the reverse grip press down. Everyone is always focusing on different things when it comes to triceps, it really focuses on getting that good contraction.”
Having completed the conventional tricep pushdown, immediately move into the reverse grip pushdown to keep the blood flowing to the tricep muscles.
Quickly swap the rope for the bar attachment and take up an underhand grip on the bar. This change of grip will cause greater activation of the long head of triceps.
The movement pattern of the reverse grip pushdown is exactly the same as the conventional pushdown, the only difference being the grip used.
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