Tip: The Scrape The Rack Triceps Extension

Apply pressure against the rack throughout to really build the long head of the triceps.

I've never felt the triceps working during traditional overhead tricep extensions. But with the scrape the rack, I got a great training effect.

The key to making it work is to apply pressure against the rack at all times. This engages the long head of the triceps, allowing you to stimulate this very important portion of the muscle group that gives you more arm thickness and pressing strength.

Continuing to apply pressure against the rack also allows you to get a loaded stretching effect when you focus on keeping the elbows pointing forward and up. That loaded stretch of the triceps is great to activate mTor, which is key for muscle growth.

Try a superset of the scrape the rack triceps extensions and rope triceps pressdowns. This combo will give you the best tricep pump of your life:

  • A1. Scrape the Rack Triceps Extension x 6-8 reps
  • 15 seconds rest
  • A2. Rope Triceps Pressdown x 10-12 reps
  • Do that superset 3-4 times.
Christian Thibaudeau specializes in building bodies that perform as well as they look. He is one of the most sought-after coaches by the world's top athletes and bodybuilders. Check out the Christian Thibaudeau Coaching Forum.