Triceps Extension (or Dips)
The triceps extension straightens the elbow against resistance, using a cable, dumbbell, or barbell, to build the triceps. The NSW guide lists it with dips as an alternative, and both finish the upper body list as the elbow extension work that supports every pressing movement and every push-up.
How to Perform It
For a cable pressdown, stand facing a high pulley, pin the elbows to the ribs, straighten the arms fully, and return under control. For an overhead dumbbell extension, hold one dumbbell with both hands above the head, lower it behind the head by bending the elbows, then press back to lockout with the upper arms still. For dips, support yourself on parallel bars, lower until the upper arms are about parallel to the ground with the elbows tracking back, and press up to lockout. The guide's prescription is a single set of 8 to 12 reps with a weight that cannot be lifted more than 8 to 12 times with proper technique.
Why It Matters for BUD/S
The triceps lock out every push-up and every press, and they are often the muscle that fails first in the second minute of the PST push-up test. Direct triceps work builds that lockout strength past what push-ups alone provide. Dips add a body-weight pushing pattern with a deep range of motion that transfers to push-ups and to climbing out of the water and over obstacles. The guide's stated aim for strength work is better PST performance and a lower chance of injury, and the elbow takes a lot of stress from the push-up volume in the program. Balanced with the biceps curl, the extension keeps both sides of the arm strong.
Where It Sits in the 26-Week Plan
Triceps extensions or dips are part of the Upper/Core session on Monday and Friday. The guide suggests 8 to 12 exercises per session and one working set each, with quick transitions between stations. Because the triceps also work in the bench press and shoulder press, the extension is usually the last pushing exercise in the session. For dips, add weight with a belt once body weight allows more than 12 clean reps, or use an assisted dip machine if 8 reps are not yet possible. The guide notes that occasional heavier sets of 4 to 6 reps are acceptable, which suits weighted dips for a strong candidate.
Lock out every rep. A push-up that stops short of full extension does not count on the PST, so train the lockout here.
Related Terms
Upper body strength training in the NSW preparation program targets the major pulling and pushing muscle groups through compound barbell and dumbbell exercises. These sessions complement the calisthenics work (push-ups, pull-ups) by building the raw strength that supports higher-rep endurance performance.
Push-ups are a foundational upper-body calisthenics exercise and one of the five scored events in the Physical Screening Test (PST). In BUD/S preparation, push-up training follows a progressive volume approach where daily targets scale based on the candidate's most recent PST max.
The bench press is a horizontal pushing exercise performed lying on a bench, pressing a barbell or dumbbells from the chest to arm's length. The NSW guide lists it with the incline press as an alternative, and it is the main chest and triceps builder in the upper body list.
The biceps curl is an isolation exercise that bends the elbow against resistance to build the biceps and forearm flexors. It is listed in the NSW guide's upper body exercises and supports the elbow flexion used in pull-ups, rope climbs, and every carry in BUD/S.
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