The Rolling Tricep Extension originally popularized by westside barbell is a great assistance exercise to really hit the triceps hard with good carry over to the bench press. This movement is less stressful on the elbow than skullcrushers it is a combination between a dumbbell bench press and a dumbbell extension.
There are two ways to do rolling tricep extensions:
1:
In this video i am doing Rolling Tricep extensions for the first time, the way i am doing them is to take the dumbbells in a neutral grip, bring the dumbbells down by the side of the head stretching the tricep's as much as possible, then moving the dumbbells from this position to full extension in an explosive manner. This way of doing rolling tricep extensions is more comparable to an extension.
2.
In this video the same movement is performed although slightly different, this time the dumbbells are brought into the eccentric part of a dumbbell bench press and then pressed to lockout, this allows a heavier weight to be used as it is a combination of an extension and a press.
Both are a great way to finish of the triceps on a pressing or bench day, give either way a try and let us know what you think in the comments below.
