A Lot of Exercises for the Triceps

These are the 9 BEST exercises to build bigger & wider triceps. If you’re looking to learn how to build big arms then your triceps are one of the first muscles to start with. This video will show you how to set up the perfect tricep workout for developing mass, size, and shape fast..
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Your tricep muscle is made up of 3 different heads. First you have the long head which is the part of the tricep located on the inside of your upper arm. Then on the outside of your arm, you have the lateral head which for most people is the most visible and recognizable portion of the tricep, especially when looking from a side or a front angle. And finally underneath those two heads, we have the medial head which for the most part is covered up by the long and lateral tricep heads, but it does pop out on the inside of the arm closer to the elbow which allows it to contribute to your tricep width. All three heads combined are estimated to makeup anywhere from 60 to 75 percent of your overall arms size so if you want to develop bigger and wider arms, it’s very important that you work all three tricep heads correctly and effectively. So today I want to give you 9 of the best tricep exercises starting first with one of the most effective compound exercises that targets primarily the lateral and medial tricep heads, the close-grip bench press..
Our triceps are highly involved even with a regular bench press but for the close-grip bench press there are a couple differences that help Target your tricep to a much greater degree. First you want to lay on a flat bench under a barbell and grab it with a closer grip where your hands are about shoulder width apart. While you can go a little closer dont take too close of a grip because If you do, you’re going to strain wrists on every rep as you bring the bar down. Before unracking the bar make sure your feet are planted into the ground, your shoulder blades should be pulled back together, and you should maintain an arch in your spine. Then unrack the bar, bring it over your chest and lower the barbell down. Unlike the regular bench press we want to aim to bring the bar a little lower than our nipple line right around where our sternum ends or where your upper abs meet the lower part of your chest. On your way down your elbows should be nice and tight to your body. Do not flare your elbows out because that’ll put unwanted tension on your shoulders and wrists and itll put you in a weak positon. Stop the barbell about an inch or two above your chest before pressing the barbell back up to keep constant tension on your triceps throughout the exercise. Then repeat for reps. Since this is a compound exercise you can lift some pretty heavy weight which is great for muscle growth, so don’t be afraid to challenge yourself and go heavy on this one..
Another great compound exercise for the triceps is the dip. Dips on parallel bars will primarily work the lateral head of your tricep. They’ll also hit the long head pretty effectively and the medial head as well at the top of the contraction before lockout. To begin you would grab the two parallel bars, then you would hop up and lock your elbows out so that your hovering over the parallel bars. Now from here you can perform dips two different ways one of which will Target more of the chest while the other will Target more of the triceps. If we were trying to Target more of the chest during a dip we would want to lean forward however since we’re trying to Target the triceps you want to concentrate on keeping your body as vertical as possible and your chest up throughout the entire dip. With that in mind lower yourself down until your shoulders are about parallel with your elbows or just a little lower than your elbows. Then press back up by extending your elbows until your arms are fully locked out and you’re back to that starting position. From there just repeat for reps. When doing dips make sure that you’re not flaring your elbows out. Instead, they should be tight to your sides and your wrists should be straight throughout the entire exercise..
For the next one we have an excellent isolation exercise that really helps Target that long inner tricep head, as well as the medial head, it’s called the French curl also known as the tricep overhead extension. And we can do this with an EZ bar or we can use a dumbbell both can work but today I’ll be using a dumbbell. To begin you’ll first want to take a seat on a bench with a heavy dumbbell resting over one of your knees. Once you get stronger and you’re lifting a heavier weight load…

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If had to narrow it down and choose my top five exercises for training triceps, they would be as follows close grip bench press, dips, double rope tricep extension, cable tricep extensions and overhead skull crushers..
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When it comes to the “best tricep exercises for mass” or the “best triceps workout”, it’s important that you consider more than just the sheer size of your triceps. Because it’s the proportionate development of all three triceps heads (the lateral head, medial head, and long head of the triceps) that is what creates aesthetic-looking triceps. To target the long head, we know that we can take advantage of the fact that it crosses over the shoulder joint. Two triceps exercises that take advantage of this are incline dumbbell tricep kickbacks and incline dumbbell overhead tricep extensions. But, as shown in the video, proper form becomes essential for these triceps exercises in order to really emphasize the long head. For the lateral head, overhand cable tricep pushdowns/extensions seem to be the best option whereas the rope tricep pushdowns/extensions seems to be the best option for the medial head (and for overall triceps development). I would also add the weighted tricep dips to the mix as well given that the triceps tend to respond best to heavy weight. Now instead of performing all these “tricep head exercises”, you want to instead pick a couple based on where your triceps are lagging. Then incorporate that into your triceps routine!
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Having trouble growing those arms? This tricep workout is the answer..
I’ve been cranking up the intensity on my workouts and looking at different ways to make every exercise even harder. This video in particular I brought back a few of my favorite exercises but also made sure that if you’re still working out from home then you’ll be able to take away some new techniques..
Sets & Reps:
Rope Extension 21’s (20 reps each): 4 Sets / 20 Reps.
Bench Dips SS Dumbbell Skull Crushers (no rest in between exercises): 4 Sets / 20 Reps Each.
Straight Bar Curls (Drop Set 3 drops): 4 Sets / 20 reps / failure / failure.
Tricep Pushup Extension Hybrid: Goal of 50… I got 28..
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For more workouts on how to get big triceps along with a nutrition plan designed for your goals, take my free body type quiz and get the right plan for you http://vshred.fit/7TricepExercisesBigArms.
In this video I take you 7 different tricep exercises you can do to get bigger arms! These are CRUCIAL exercises to add to your arm day arsenal to grow your triceps..
Reminder: DO NOT perform all 7 of these in the same routine, pick 3-4 tops and perform 3 sets at a 12-15 rep range..
Let me know your favorite down in the comments below..
1) Close Grip Bench Press.
2) EZ Bar Skullcrushers.
3) Overhead Dumbbell Extensions.
4) Tricep Cable Extensions.
5) Single Arm Cable Extensions.
6) Overhead Cable Extensions.
7) Dumbbell Kickbacks.
Be sure to click the thumbs up & let me know in the comments what exercises you’ll be trying out below!
See ya next video!
7 Tricep Exercises for Bigger Arms (DON’T SKIP THESE!).
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If you could only do one triceps exercise for muscle mass, this video will show you which one. The best triceps exercise for mass is one that must meet quite a few criteria, most of all, be the most effective for helping you to add size to your triceps. The three exercises going head to head for the title of the winner of this iron face off are the lying triceps extension, triceps pushdown and the close grip bench press..
We can start with the classic triceps pushdown exercise. This one can be done with either a rope or a straight bar. While it does allow you to load a lot of weight to the exercise for a good progressive overload option and it does take it easy on your elbow joints, it does have its drawbacks. First, it is a bit restrictive in terms of the versatility of the move. You can only do this with a cable machine or a band and doing it with the latter will alter the strength curve and is not optimal..
Beyond that, the pushdown at no point in the range of motion places your arm up over your head to put your triceps long head on stretch. If you want to build your triceps as big as possible you need to appreciate the importance of developing the long head since it accounts for almost two thirds of the size of the triceps muscle. Finally, when done in a static position, the pushdown is limited in its ability to train your triceps throughout the strength curve with peak tension..
Moving on, the close grip bench press is a better option because it has the versatility of allowing you to perform it with either dumbbells or a barbell (whichever you have access to). It also allows you to load up a lot of weights and progressively overload your triceps like the pushdown. The problem comes in when you consider that much of this tension is often off loaded to the chest and shoulders rather than the triceps. This is especially true if you do not lock out the elbows on every rep since this is where the tricep muscles work the most during this exercise..
Once again, the arms never get to a position above the head during this close grip bench press limiting the amount of stretch that gets applied to the long head of the triceps and ultimately the amount of growth that you will see from this compared to other moves..
This leads to the winner of this iron face off, the lying triceps extension. The versatility of the exercise is there since you can once again do this with either dumbbells or a barbell or even an ez curl bar. This movement is easier on the elbow joints since, if done properly, you finish with your arms angled back from vertical which places tension on the working muscle (the triceps) rather than a compressive force on the elbow joint..
What is most crucial however is that fact that the lying dumbbell or barbell extension allows you to get a great stretch on the long head of the triceps in the bottom of each rep. You can even safely exaggerate the stretch a bit by reaching your arms back a bit more at the bottom and get the stretch reflex activation that can lead to a more powerful triceps contraction. Finally, peak tension occurs with peak contraction of the exercise making it an all around arm exercise powerhouse..
For a complete program that features only the exercises that work while avoiding those that are inferior, be sure to head to http://athleanx.com and get the ATHLEAN-X Training System. Start training with the same workouts used by today’s top pro athletes who cannot afford to overlook anything in their training. Benefit from the same pro level coaching they do and watch as your gains skyrocket in just the next 90 days..
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