Rolling Tricep Press

Exercise / Triceps

Performing The Rolling Tricep Press

There are many ways to isolate your triceps for maximum development, but not all are effective. Welcome to the Rolling Tricep Press. This tricep isolating exercise is designed to target the tricep muscles by elongating the long head muscle before contraction.

There is a slight difference with this exercise as opposed to the convention tricep push down as your elbows leave your body for a short distance.

Your start position will be the same as a normal tricep pull down / push down with your upper arms locked against your torso. You will grip the flat bar with an overhand grip, but your thumb will be on the bar with the rest of your fingers (and not underneath it).

From this position, pull the bar down and forwards, but push your elbows away from your body. Your upper arms should still be locked against your body, but they will move forwards slightly. The point where you start to pull down will be with your elbows 45 degrees from your torso.

Continue to pull the bar downwards, as your forearms become parallel with the floor, roll your wrists so they face downwards. Once your forearms are parallel with the floor and your wrists curled downwards, bring your elbows back to your torso while pulling the bar down.

At the bottom fully contract your triceps as you would a normal pull or push down. On the way up push your elbows backwards and curl your wrists downwards. Let the bar move upwards (the bar should be close to your body). Travel all the way up to the start position and straight away go back into the pull downwards.

Repeat this process for as many reps as the workout stipulates.

What not to do!

  • Move your arms to far forwards
  • Rock your torso backwards and forwards

This particular exercise does take some practice to perfect, so be patient with it. At the end of the exercise (if done correctly), you should feel a significant burn in your long head tricep muscle. If you are an experienced weight lifter, then you could do this exercise as a “pre-exhaust” exercise.

CAUTION: If you have any troubles with your rotator cuffs, then you should avoid this exercise as there is a certain amount of emphasis that is placed on your front deltoids.

Exercise Tips

  • Keep your inner upper arms against your side
  • Do not move your arms too far forward
  • Roll your wrists slightly downwards
  • Focus on contracting your triceps
  • Breath correctly throughout
  • Squeeze at the bottom

Variations Of Rolling Tricep Press

  1. Variation 1: Tricep Rope Pull Downs: With this variation, you will be keeping your arms against your side (like this exercise), but you will be pulling down with the rope and splitting it at the bottom. Here’s how to perform the tricep rope pull down exercise.
  2. Variation 2: Tricep Push Down V Bar: Again this variation is the same technique, but you will be using an overhand grip with a V bar and pushing down. Here is the correct form for tricep push down V bar.