Jay Cutler Shares 3 Exercises That Will Help Build Massive Triceps

Jay Cutler explains how you can build insane triceps with these three movements!

Jay Cutler knows a thing or two about sculpting a championship-winning physique. Since his competition days ended, Cutler has committed to helping others achieve their goals. He has done this using a successful platform on social media. Recently, Cutler shared his top three exercises needed to build massive triceps.

Jay Cutler’s Top 3 Tricep Exercises

Rope Pressdowns

Jay Cutler spoke about the three movements you must include in your arm day in order to build insane triceps. First, Cutler preached starting with rope pressdowns.

“Number one, always, always, always start with the rope pressdowns.”

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.

Steps:

1. Attach a double rope handle to a cable pulley machine set at the highest notch.
2. Face the pulley and stand at arm’s length from the machine.
3. Pin your elbows to your sides and grab the ropes with a neutral grip.
4. Push down the rope explosively and spread the handles apart at the bottom. 
5. Pause and contract at this position for a couple of seconds.
6. Slowly return to the starting position. 
7. Repeat for reps.

 

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French Press

Next, Cutler discussed French presses. This is a movement that can be done in many ways.

“Next, we move into the French press. Whether you use a machine or cambered bar, it doesn’t really matter. Incline, flat, decline, the cambered bar bench press is my favorite for the second movement.”

You can perform the French press standing or on a flat bench, lying down or seated. The equipment used for this exercise includes free weights like dumbbells, barbells, EZ bars, or kettlebells. Below is a step-by-step guide on how to do the French press standing with a barbell.

1. With an overhand grip, grab a barbell and place your feet hip-width apart.
2. Stand up straight with the barbell and extend your feet shoulder-width apart with a slight bend at your knees.
3. Next, lift the barbell above your head and slowly bend at your elbows (your palms are facing up at this point). This is your starting position.
4. Keep your elbows stationary and pointing upwards. Next, slowly and in a controlled manner, lower the barbell just behind your head till your forearmstouch your biceps.
5. Pause for about 2 seconds, then slowly lift the barbell, extending your arms and elbows back to the starting position.
6. Repeat this movement for as many reps as you desire.

Dumbbell Kickbacks

“The third movement for triceps is going to be your dumbbell kickback. Pretty standard in any gym, whether you train at home, I suggest doing that tricep kickback, whether it’s single-arm, double-arm. Make sure you guys work that for everyone that is trying to get that tightness in the back of their tricep.”

Here are the steps for performing the kickbacks exercise.

Stand with your feet around shoulder-width apart. Grab a pair of dumbbells and hold them with your palms facing each other. As you hinge over at the waist, keep your core engaged and make sure your back is parallel to the floor. With the dumbbells at your chest, bend them so they are at a 90-degree angle and fully extend your arms behind you. Give those triceps a squeeze at the top (once fully extended) and lower back to the starting position. Repeat for your desired number of reps.

 

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