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...
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I can't wait to tri these
@faidaimaidai
4 жыл бұрын
saw what you did there
@ethanjaworski1452
4 жыл бұрын
🤭
@alvinlow9756
4 жыл бұрын
Oh shit! Funny! 👀
@Apoorv.Tiwari28
4 жыл бұрын
But lockdown fucked all our workout🤦
@joemomma7
3 жыл бұрын
You can tri cep you can't do it in that joker suit
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
2 жыл бұрын
Dankie boss🙏
@ClashwithBuzz
11 ай бұрын
Bro if you can do cable overhead extension just like dumbell overhead extension how do they target different muscles then?
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-
2 жыл бұрын
Mans just saved 12 mins of my life what a goat.
@juangarza4644
2 жыл бұрын
well you still need to listen to what he has to say tho
@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
2 жыл бұрын
@@chickennugget2809 idk what "priperly" is
@MidwestMotor
2 жыл бұрын
# of Sets? # of Reps?
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 🇬🇧
Thank you for taking the time to explain the exercise and mistakes to avoid.
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.
Thank you so much for this video, really detailed and informative for beginners as well as experienced gymmers alike
Great video! as always ppl learn a lot from your channel thanks for sharing your knowledge with us
Great Video, Good graphics and visuals. Thank you for this.
I love this channel This guy is one of the best . Speaks clearly and very knowledgeable
@uraedtehisworngaigan5276
4 жыл бұрын
Agree
@basharalkhaled9126
3 жыл бұрын
Trueeee plus he always follows everything with scientific facts
@ramolyfaez3304
3 жыл бұрын
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@yannickwillems1644
3 жыл бұрын
And still they will say its trash🤷🏾♂️
@deepakbatista4253
3 жыл бұрын
His English and way of explaining things are very simple and easy to understand i subscribed to this channel
Yeahhhhhh I have been waiting for this video, thanks
I just tried that kickback with your variation and it comes out as really amazing and effective man ✌🏻💪🏻
Amazing useful advices and suggestions !!! THANK YOU CHAMP !
He’s my “online teacher”, instructions are clear and concise.
Wow. The editing is superb. Great info combined with great KZread skill for a wonderful video.
thanks, very detailed explanation... love this channel...
Thanks for uploading i really needed this video😊
This will be added to my arm routine, great video!👏👌👍
Insane vid bro keep it up really helpful
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
4 жыл бұрын
That's amazing man, keep pushing
@fishingwithross8081
2 жыл бұрын
Update ??
Informative and very thorough instructions . Thank you
I appreciate the work you put into these vids.
Thanks, this is very helpful indeed.
This channel is pure treasure!
@m1ghty_angel530
2 жыл бұрын
Ok
Excellent! Picked a couple of very good ideas I did not consider before. Thank you.
Thank you for sharing your knowledge, nice to have a variety of different way to build up certain areas . Doesnt get boring
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
I had never really paid attention to your videos but you are really one of the best out there 💯👌💪
Thank you for the tips. definitely going to do them workout at my next visit to the gym. 👍
This is so much available on the internet that finally i feel to work out.
You are an amazing teacher
I needed these ideas for this week.
Used a few of these and they work great!
I love your channel I keep watching you for hours Thank you 😍
Very knowledgeable I feel safe with his advice !
Great explanation Apreciate u!
thanks for the tips!👍👍
Amazing bro...!!!
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!
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).
Fancastic vid. Very well explained, clear and concise, easy to follow. Clear don'ts and why with the vid stills.
Great tips. Thank you
Great video. Very clear to understand and visually clear. Spoke very clearly also. Subscribed.
Great info
Wow I do this all today this is my first time watching this, thanks this really is a great tricep exercise.
Thanks absolutely brilliant informative video
Good stuff, thanks 💪
Very good exercises for triceps. Thank you.
Excellent illustrations
Love ur videos!!!
Really love your channel bro.
Backed by science...well explained and motivating.. thanks
Such and deep and easy understanding vedio.... Even for a beginner..... So helpful... Thanks a lot ,🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥
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
2 жыл бұрын
I bet you smoke em 🪨
@zoranzoran8045
2 жыл бұрын
Am not going to the gym, only pushaps l have 42 sm arm hehe
@Eliokd
Жыл бұрын
Same!
@Eliokd
Жыл бұрын
He makes it fun and easy
Great video as usual :) could you make a video of exercises for people with discs problems please?
Dobrze wytłumaczone i dobry materiał 💪
@madumeracaabi
2 жыл бұрын
So you just assume he speaks that language?
Worth subscription I'll say after watching ur videos
Cant wait to try that
Great video
Great Information 💜
these videos have helped me so much
Fantastic will try today
Thankyou this is very helpful
Nice explanations
thanks, great video
Awesome articulation 👏👏👏👏👏
Have watched your uploads after a 10 year layoff. Sincere thanks and best wishes to you and your Subscribers from the UK......SW
Best gym tutorial ever!!
Your video s r always effective
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
Good training
Thank you very much Sir!! Much love from South Africa.
Amazing sir best workout,,sir,,👌👌
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
Good job 👏
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
Thanks helped me a lot
Good info
thsnk you! you really help me!
Thanks for yours vidieos
Your explanation is very excellent
Thank you ❤️
Thank you bro
One of the best I've seen
very informative video👍
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
4 жыл бұрын
I love you
@zodzod75
4 жыл бұрын
Ty
@abcd1020
4 жыл бұрын
Thank you
@saifkiani4251
4 жыл бұрын
Juan Hamilton big g
@kungz1962
4 жыл бұрын
Legend 🙏
explanation in every video is next level 👌🏻👌🏻
Epic!!
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
Thx for the info. This is one of my trouble spots but I don't want huge triceps, so I'll modify it 😁
Thnx a lot pal
Best channel on KZread for working out
Heavy french curls were the perfect addition to my chest and tri day, added a lot of size quickly.
@artemtsarevskiy2785
3 жыл бұрын
I thought of french fries for some reason
@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?
👍 good keep it up
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
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. ❤️🙏😘🥰😍👍😘🥰
Most useful I've ever seen
Elbow kickbacks OMG. Thanks Dude
Thank Sir
Best video explain so osm