9 BEST Exercises for WIDER 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...

Пікірлер: 641

  • @DannySullivanMusic
    @DannySullivanMusic4 жыл бұрын

    I can't wait to tri these

  • @faidaimaidai

    @faidaimaidai

    4 жыл бұрын

    saw what you did there

  • @ethanjaworski1452

    @ethanjaworski1452

    4 жыл бұрын

    🤭

  • @alvinlow9756

    @alvinlow9756

    4 жыл бұрын

    Oh shit! Funny! 👀

  • @Apoorv.Tiwari28

    @Apoorv.Tiwari28

    4 жыл бұрын

    But lockdown fucked all our workout🤦

  • @joemomma7

    @joemomma7

    3 жыл бұрын

    You can tri cep you can't do it in that joker suit

  • @Busher50
    @Busher502 жыл бұрын

    0:50 Closed Grip bench press (LA&M) 2:13 Dips ( LA, LO, M) 3:28 Tricep OH extension (LO) 4:49 Reverse Cable Grip ext. (LO) 5:38 Skullcrusher (LO) 7:03 Tricep Pushdown (LA) 8:07 Dumbell kickback (LA) 9:09 Cable OH Tricep rope ext. (LA) 10:26 Diamond Pushup

  • @youber749

    @youber749

    2 жыл бұрын

    Dankie boss🙏

  • @ClashwithBuzz

    @ClashwithBuzz

    11 ай бұрын

    Bro if you can do cable overhead extension just like dumbell overhead extension how do they target different muscles then?

  • @fitworld313
    @fitworld3134 жыл бұрын

    Exercises:- 1.close grip bench press 2.Dips 3.tricep overhead extension 4. Single are reverse grip tricep extension 5. Skull crusher with dumbbells 6.tricep pushdown 7. Dumbbell kickback 8.cable overhead tricep rope extension 9.diamond pushup

  • @Pxllo-

    @Pxllo-

    2 жыл бұрын

    Mans just saved 12 mins of my life what a goat.

  • @juangarza4644

    @juangarza4644

    2 жыл бұрын

    well you still need to listen to what he has to say tho

  • @chickennugget2809

    @chickennugget2809

    2 жыл бұрын

    @@Pxllo- not really. you should listen to him and he tells you what they do and how to do them priperly

  • @isaacsmith6878

    @isaacsmith6878

    2 жыл бұрын

    @@chickennugget2809 idk what "priperly" is

  • @MidwestMotor

    @MidwestMotor

    2 жыл бұрын

    # of Sets? # of Reps?

  • @simonmannionsj
    @simonmannionsj2 жыл бұрын

    I've been training for over 6 years but I come to your channel daily for hints and tips to avoid injury and get new ideas for smashing the muscle groups... I absolutely love your videos! Thank u from the uk 🇬🇧

  • @gregfahnle7901
    @gregfahnle79014 жыл бұрын

    Thank you for taking the time to explain the exercise and mistakes to avoid.

  • @zanebaniaga1996
    @zanebaniaga19964 жыл бұрын

    Hey Max thanks so much for going through the proper form on on your videos. And thank you for providing alternatives for people with bad joints. This is so underrated I just wanted to make sure you know we appreciate that. Form is so underrated and people cheat themselves with bad form all the time. Thank you for detailed form instructions.

  • @zxgoh6940
    @zxgoh69404 жыл бұрын

    Thank you so much for this video, really detailed and informative for beginners as well as experienced gymmers alike

  • @DeepakKumar-em4ug
    @DeepakKumar-em4ug4 жыл бұрын

    Great video! as always ppl learn a lot from your channel thanks for sharing your knowledge with us

  • @whitehockey3795
    @whitehockey37954 жыл бұрын

    Great Video, Good graphics and visuals. Thank you for this.

  • @DavidPerez-cc3jc
    @DavidPerez-cc3jc4 жыл бұрын

    I love this channel This guy is one of the best . Speaks clearly and very knowledgeable

  • @uraedtehisworngaigan5276

    @uraedtehisworngaigan5276

    4 жыл бұрын

    Agree

  • @basharalkhaled9126

    @basharalkhaled9126

    3 жыл бұрын

    Trueeee plus he always follows everything with scientific facts

  • @ramolyfaez3304

    @ramolyfaez3304

    3 жыл бұрын

    @@uraedtehisworngaigan5276 00000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000

  • @yannickwillems1644

    @yannickwillems1644

    3 жыл бұрын

    And still they will say its trash🤷🏾‍♂️

  • @deepakbatista4253

    @deepakbatista4253

    3 жыл бұрын

    His English and way of explaining things are very simple and easy to understand i subscribed to this channel

  • @diaz789456123
    @diaz7894561234 жыл бұрын

    Yeahhhhhh I have been waiting for this video, thanks

  • @lakshrawal3306
    @lakshrawal33064 жыл бұрын

    I just tried that kickback with your variation and it comes out as really amazing and effective man ✌🏻💪🏻

  • @michelgolabaigne595
    @michelgolabaigne5953 жыл бұрын

    Amazing useful advices and suggestions !!! THANK YOU CHAMP !

  • @andysim5268
    @andysim52683 жыл бұрын

    He’s my “online teacher”, instructions are clear and concise.

  • @kythe7429
    @kythe74294 жыл бұрын

    Wow. The editing is superb. Great info combined with great KZread skill for a wonderful video.

  • @rudyvaldepena6841
    @rudyvaldepena68413 жыл бұрын

    thanks, very detailed explanation... love this channel...

  • @jonahlaidlaw3255
    @jonahlaidlaw32554 жыл бұрын

    Thanks for uploading i really needed this video😊

  • @mrcommentator3640
    @mrcommentator36404 жыл бұрын

    This will be added to my arm routine, great video!👏👌👍

  • @n4cedits959
    @n4cedits9593 жыл бұрын

    Insane vid bro keep it up really helpful

  • @Jasononline-
    @Jasononline-4 жыл бұрын

    This has become my favorite channel for gym knowledge Thank you for taking time to make these awesome videos. I've lost 40 pounds since Christmas adhering to your diet and exercise tips. Thank you! Started at 320 pounds weighed in this morning at 280 pounds.

  • @TraiythLeffler

    @TraiythLeffler

    4 жыл бұрын

    That's amazing man, keep pushing

  • @fishingwithross8081

    @fishingwithross8081

    2 жыл бұрын

    Update ??

  • @leeups123
    @leeups1233 жыл бұрын

    Informative and very thorough instructions . Thank you

  • @sahhhbrahhh6408
    @sahhhbrahhh64082 жыл бұрын

    I appreciate the work you put into these vids.

  • @verakokeny4316
    @verakokeny43164 жыл бұрын

    Thanks, this is very helpful indeed.

  • @g00dfeeling
    @g00dfeeling4 жыл бұрын

    This channel is pure treasure!

  • @m1ghty_angel530

    @m1ghty_angel530

    2 жыл бұрын

    Ok

  • @ivankeppl
    @ivankeppl2 жыл бұрын

    Excellent! Picked a couple of very good ideas I did not consider before. Thank you.

  • @fernieandong7782
    @fernieandong77823 жыл бұрын

    Thank you for sharing your knowledge, nice to have a variety of different way to build up certain areas . Doesnt get boring

  • @oversol5469
    @oversol54694 жыл бұрын

    I like how you break down the movements like this. Even though things seem so simple repeating instructions like this in your head while performing reps keep one from letting their form get sloppy

  • @oscaresparza5238
    @oscaresparza52384 жыл бұрын

    I had never really paid attention to your videos but you are really one of the best out there 💯👌💪

  • @adamtam3962
    @adamtam39622 жыл бұрын

    Thank you for the tips. definitely going to do them workout at my next visit to the gym. 👍

  • @actionreaction2023
    @actionreaction20234 жыл бұрын

    This is so much available on the internet that finally i feel to work out.

  • @bhaskartarunkanisetty2062
    @bhaskartarunkanisetty20624 жыл бұрын

    You are an amazing teacher

  • @stevedonaldson7344
    @stevedonaldson73444 жыл бұрын

    I needed these ideas for this week.

  • @kevinkobayashi1625
    @kevinkobayashi16254 жыл бұрын

    Used a few of these and they work great!

  • @silviaeskander6246
    @silviaeskander62463 жыл бұрын

    I love your channel I keep watching you for hours Thank you 😍

  • @walikabdul
    @walikabdul3 жыл бұрын

    Very knowledgeable I feel safe with his advice !

  • @luiscordero130
    @luiscordero130 Жыл бұрын

    Great explanation Apreciate u!

  • @colind333
    @colind3332 жыл бұрын

    thanks for the tips!👍👍

  • @emanuelnicolaescu6721
    @emanuelnicolaescu67213 жыл бұрын

    Amazing bro...!!!

  • @jamesk8s1
    @jamesk8s12 жыл бұрын

    As always thanks a million. I' ve been writing my work outs on 3X5 cards and taking pictures of each ex. Really stimulating for my muscles and very sore in a good way! Great, thank u!

  • @danijuggernaut
    @danijuggernaut3 жыл бұрын

    Excellent coaching. I´m working out for the next two weeks, biceps and triceps with abdominals. Absolutely break, on chest workout. With my age (53), it takes a little bit longer, because of the longer muscle ricover times (3 days). Obviously, every day good, healthy food and 6 miles walk (2 hours).

  • @seannmurphy5360
    @seannmurphy53604 жыл бұрын

    Fancastic vid. Very well explained, clear and concise, easy to follow. Clear don'ts and why with the vid stills.

  • @kyokendl373
    @kyokendl3732 жыл бұрын

    Great tips. Thank you

  • @omarfarooqi5545
    @omarfarooqi55452 жыл бұрын

    Great video. Very clear to understand and visually clear. Spoke very clearly also. Subscribed.

  • @michaelelledge4888
    @michaelelledge48883 жыл бұрын

    Great info

  • @jrchmgn.
    @jrchmgn.2 жыл бұрын

    Wow I do this all today this is my first time watching this, thanks this really is a great tricep exercise.

  • @AbdulQadir-ql6eb
    @AbdulQadir-ql6eb2 жыл бұрын

    Thanks absolutely brilliant informative video

  • @alfredoandroid357
    @alfredoandroid3572 жыл бұрын

    Good stuff, thanks 💪

  • @mamoutmamoutee4997
    @mamoutmamoutee49972 жыл бұрын

    Very good exercises for triceps. Thank you.

  • @yankhofreemansomanje6433
    @yankhofreemansomanje64332 жыл бұрын

    Excellent illustrations

  • @istayuptillmidnight7153
    @istayuptillmidnight71534 жыл бұрын

    Love ur videos!!!

  • @kennethjansencasasmagtabog1681
    @kennethjansencasasmagtabog16813 жыл бұрын

    Really love your channel bro.

  • @mrmuranga
    @mrmuranga3 жыл бұрын

    Backed by science...well explained and motivating.. thanks

  • @theofficialace9429
    @theofficialace94293 жыл бұрын

    Such and deep and easy understanding vedio.... Even for a beginner..... So helpful... Thanks a lot ,🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥

  • @Onepunchmaximus
    @Onepunchmaximus4 жыл бұрын

    I have never been a big fan of the gym... until I found your videos. Now I’m hooked and can’t wait to go to the gym:) thanks for making these videos. They’ve been a huge help and inspiration. You rock!!

  • @stuarto5162

    @stuarto5162

    2 жыл бұрын

    I bet you smoke em 🪨

  • @zoranzoran8045

    @zoranzoran8045

    2 жыл бұрын

    Am not going to the gym, only pushaps l have 42 sm arm hehe

  • @Eliokd

    @Eliokd

    Жыл бұрын

    Same!

  • @Eliokd

    @Eliokd

    Жыл бұрын

    He makes it fun and easy

  • @tarakturki2134
    @tarakturki21344 жыл бұрын

    Great video as usual :) could you make a video of exercises for people with discs problems please?

  • @bic50channel
    @bic50channel2 жыл бұрын

    Dobrze wytłumaczone i dobry materiał 💪‍

  • @madumeracaabi

    @madumeracaabi

    2 жыл бұрын

    So you just assume he speaks that language?

  • @mehmoodtariq7746
    @mehmoodtariq7746 Жыл бұрын

    Worth subscription I'll say after watching ur videos

  • @s6my608
    @s6my6087 ай бұрын

    Cant wait to try that

  • @nadburton8010
    @nadburton80102 жыл бұрын

    Great video

  • @chetanclicks6194
    @chetanclicks61942 жыл бұрын

    Great Information 💜

  • @julianespinosa4759
    @julianespinosa47592 жыл бұрын

    these videos have helped me so much

  • @ryde2012
    @ryde20124 жыл бұрын

    Fantastic will try today

  • @mallabhai3906
    @mallabhai39063 жыл бұрын

    Thankyou this is very helpful

  • @GletsTv
    @GletsTv3 жыл бұрын

    Nice explanations

  • @niallobrien78
    @niallobrien784 жыл бұрын

    thanks, great video

  • @shansug
    @shansug3 жыл бұрын

    Awesome articulation 👏👏👏👏👏

  • @stevewood8876
    @stevewood88762 жыл бұрын

    Have watched your uploads after a 10 year layoff. Sincere thanks and best wishes to you and your Subscribers from the UK......SW

  • @madkiss8017
    @madkiss80172 жыл бұрын

    Best gym tutorial ever!!

  • @khadeejabathool114
    @khadeejabathool1144 жыл бұрын

    Your video s r always effective

  • @spirospitsinis6209
    @spirospitsinis62093 жыл бұрын

    i m watching your videos for years and i have to say that i love the way u explain the exercises..i donnt know why i wasnt subscribed but...ok,i am now!keap it up bro

  • @sifatmdhossain631
    @sifatmdhossain6314 жыл бұрын

    Good training

  • @dinesh031NLW
    @dinesh031NLW2 жыл бұрын

    Thank you very much Sir!! Much love from South Africa.

  • @rohangandhi4998
    @rohangandhi4998 Жыл бұрын

    Amazing sir best workout,,sir,,👌👌

  • @thattannerguy856
    @thattannerguy8564 жыл бұрын

    I've been using cables for tricep kickbacks over the last 2 months. I like them even better personally, there's more even and constant tension the whole movement

  • @morjenetaha2600
    @morjenetaha2600 Жыл бұрын

    Good job 👏

  • @subswithNovideos-kk1zw
    @subswithNovideos-kk1zw4 жыл бұрын

    Thanks gravity I was 120 lbs 3 months ago. I’ve been following your videos and your recopies and I’m 135lbs. Thx and I’m gunna keep working hard

  • @Hstyle-hv6mf
    @Hstyle-hv6mf2 жыл бұрын

    Thanks helped me a lot

  • @ajaykrishnan9308
    @ajaykrishnan93084 жыл бұрын

    Good info

  • @nixonmadrazo4629
    @nixonmadrazo46293 жыл бұрын

    thsnk you! you really help me!

  • @sajithmonps9971
    @sajithmonps99712 жыл бұрын

    Thanks for yours vidieos

  • @muditgautam8659
    @muditgautam86593 жыл бұрын

    Your explanation is very excellent

  • @prachuyya
    @prachuyya Жыл бұрын

    Thank you ❤️

  • @mr.dhopoerbadcp9697
    @mr.dhopoerbadcp96972 жыл бұрын

    Thank you bro

  • @jameswoodall9261
    @jameswoodall92612 жыл бұрын

    One of the best I've seen

  • @vipulsrivastava1856
    @vipulsrivastava18563 жыл бұрын

    very informative video👍

  • @hamilton_i7
    @hamilton_i74 жыл бұрын

    1) Close-grip bench - 0:49 2) Dips - 2:13 3) French curl (tricep overheard extension) - 3:27 4) Reverse grip cable tricep extension (single arm) - 4:46 5) Skullcrusher - 5:38 6) Tricep pushdown - 7:07 7) Dumbbell kickback - 8:07 8) Cable overhead tricep rope extension - 9:09 9) Diamond push-up - 10:28

  • @tacfamily14

    @tacfamily14

    4 жыл бұрын

    I love you

  • @zodzod75

    @zodzod75

    4 жыл бұрын

    Ty

  • @abcd1020

    @abcd1020

    4 жыл бұрын

    Thank you

  • @saifkiani4251

    @saifkiani4251

    4 жыл бұрын

    Juan Hamilton big g

  • @kungz1962

    @kungz1962

    4 жыл бұрын

    Legend 🙏

  • @pawandeepgill9823
    @pawandeepgill98233 жыл бұрын

    explanation in every video is next level 👌🏻👌🏻

  • @mariahtagliaferro2507
    @mariahtagliaferro25072 жыл бұрын

    Epic!!

  • @isaiahmiller2748
    @isaiahmiller27482 жыл бұрын

    I love your channel man I've learned alot from you. This is not one of your more advanced videos imo, all these exercises seem "generic" if you will. I'd love to see some more advanced tri workouts because everything showed you can learn from watching others work tri's

  • @stephaniephouotrides2435
    @stephaniephouotrides24354 жыл бұрын

    Thx for the info. This is one of my trouble spots but I don't want huge triceps, so I'll modify it 😁

  • @louay6063
    @louay60633 жыл бұрын

    Thnx a lot pal

  • @casteltheghettomonk4392
    @casteltheghettomonk43928 ай бұрын

    Best channel on KZread for working out

  • @gainz4dayz576
    @gainz4dayz5764 жыл бұрын

    Heavy french curls were the perfect addition to my chest and tri day, added a lot of size quickly.

  • @artemtsarevskiy2785

    @artemtsarevskiy2785

    3 жыл бұрын

    I thought of french fries for some reason

  • @ClashwithBuzz

    @ClashwithBuzz

    11 ай бұрын

    If cable rope extension can be done in same way like you do dumbell overhead extension then how these exercises target different heads?..like you said overhead dumbell targets long head and cable rope extension targets lateral head..but then you tell same cable can be done liike you do with dumbell.should not they target same tricep head then?

  • @rahilshaikh3582
    @rahilshaikh35823 жыл бұрын

    👍 good keep it up

  • @andresa6458
    @andresa6458 Жыл бұрын

    Good video trying this tomorrow, I don't know how to work out so it's good to find these type of videos, I've always got my work out at work, i install flooring so I use rolls of carpet and any other material I can use to get some reps in. lol but it keeps me in shape

  • @soldiers_of_Allah_1
    @soldiers_of_Allah_1 Жыл бұрын

    Absolutely U R a complete trainer and best guider for everyone. Trust me You're a good spectator, because, you bright everything accurately. Bundles of thanks. ❤️🙏😘🥰😍👍😘🥰

  • @mashfenko1983
    @mashfenko19834 жыл бұрын

    Most useful I've ever seen

  • @drolatin727
    @drolatin7272 жыл бұрын

    Elbow kickbacks OMG. Thanks Dude

  • @bossysakera6762
    @bossysakera67623 жыл бұрын

    Thank Sir

  • @abhishekdhuriya3709
    @abhishekdhuriya37094 жыл бұрын

    Best video explain so osm