Best Tricep Exercises for BIGGER Arms FAST!
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- čas přidán 2. 07. 2018
- 3 Best Secrets - How To Make Your Triceps Grow - Triceps Workout
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For big muscular looking arms and sculpted arms. When relaxed the tricep is the most visible muscle of the upper arm. Many different exercises you can do. The triceps don't supinate or pronate the hand. This is a great tricep workout for women and men who are looking for sculpted arms or big muscular arms.
What you want to focus on is elbow placement! Choose exercises that work the tricep in all three elbow positions. Here are the 3 exercises you need to have in your tricep training routine to develop amazing triceps:
- Bar Dips (elbow at side)
- Skullcrushers (elbow in front of you)
- Overhead Tricep Extension (elbow overhead)
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Great video guys...always awesome content
You guys are so consistent! This came up recently on the podcast. Same advice 4 years ago!
Thank you so much for this information Sir. This was very much useful to program my next workout.
Love this video. Short and to the point and informative
Thanks Guys once again good work.
Dis actually worked for me. Thank you middle aged jacked fraux hawk man.
Lmao
LMAO
Useful for beginners
love it, man! Thanks a ton!!!
thank you so much
Great I like your work
Just getting into Weights and had trouble isolating my tricepts.. well I felt these workouts immediately. Thanks man 👍 💪
You're the man bro, right to the point no extra nonsense, subscribed for sure 💪🏽👏🏽
Best training video
Great video.. Makes sense
U guys are underrated!Thanks for the great content
Great stuff!
Enjoying your exercises 👍
Thank you This is awesome !!! 👏
Great tips thanks
Very interesting!
I always do the 3 elbow positions when I train biceps and triceps.
You gotta hit that brachialis muscle also to blow those arms up.
Great tips! Good reminder for me.
Thanks guys
Great video
Thanks man are you open my eyes
Really nice advice
Grazie
Great video on triceps
Thx for sharing! I got one question about overhead tricep extension. my elbows should point out or point in when doing it?
Nice and simple explanation. I have found one arm triceps extension better than double arm because it kinda separates all 3 heads of the triceps.
Wow this is awesome and have been looking for something like this for awhile!
Love you guys and your podcast and never miss it!
Noticed that your (Sal) voice is much deeper now haha
Thank you bro’s
3 different angles/positions...great idea for efficiency....also a curl bar instead of dumbells for the skull crushers...i find you can add more weight and therefore getting a ballooned effect.
What if I don't have access to one of those tricep dip machine Any substitute method that you recommend 🤔 great video
Could you supplement bench dips for parallel bar dip?
Im gonna try these on my arm day
Great ❤️❤️❤️⚡️️💥👍
I just don't get it why you guys have less following on CZcams? We are just lucky enough when I started lifting weights we have you guys that spread and teach people how to properly lift weights. My top fitness youtube channels are MindPumpTv, Mike Matthews, and Stronger by Science which basically includes the whole crew of Omar, Erik Helms and others. And yet we have those channels that has like more than a million subs, but all they post are crappy info or mislead people to be a unicorn. Lol..if you know what I mean. Keep up the good work and the service you guys do.
Can I use the rope extension or other exercise than barbell (Compound exercise)?
Ty so much! Love this explanation! U just earned a like and a new subscriber!
Am I doing my dips right? I have a cannel check it out when ever
Been doing Skull crushers and switching up to cables a few weeks. Looking good just keeping on keeping on.
What’s a good replacement for dips out in front of you if your home gym doesn’t have a dip station?
Does it benefit also if I do single hand overhead tricep extensions?
Yeaaa, this video is just perfect for me right now that I've been trying to get that muscle stronger and loose the bad arms😅 hehehe... thank you 😊
Hi 👋 🥰
Update?
@@brandofoster6195 just stop…🙄
My left arm has an injury. When I do these type dumbell excercises, I need to kinda hold my arm in place; which means I cant use two dumbells at a time. Are these excercises just as effective working a set of reps independently one at a time versus slinging both simulataniously? thank you!
Sal di Stefano saluti dall Italia!!!!
How often should you do it and how many sets and reps 🤔
how about simple pushdowns?
Nice vídeo thanks once again, I'll do this exercise routine this week and see how it feels. Thanks and have a great day.
Update?
It is good for 4 sets with 12-15 reps? and 90 seconds rest?
How many times should I do?
Dat feel when you stumble across a video like this and it covers exactly what you’ve already been doing for the past few years! Makes me feel like I’ve been doing a good job and training correctly. Thank you mindpump for the useful information 😎🏋️♀️
Hey guys, can i translate some of your blog articles to my blog? I will of course only translate the text and put the name of the author and the link to the original post.
Where can I find that shirt!?
solid advice as always 10/10
Only one i do are dips. ive done over head Tricep ext for years and it only gave me elbow pain. Tricep rope pushdown and pushups have given me the most tricep gains.
What about kickbacks, so elbow is behind, Sal?
Sal, at the overhead movement, is there a difference or rather importance of the elbow Placement (flaring out or Close to the head)? I you had tham flaring away from your head.
Stefan Klein Slight difference yes
Love this video
We love that you love this video - do you like the thumbnail??
Mind Pump TV yeah it made me click on this video!! Good work MP
My elbows flare up after i do those excercises whether heavy weights or light is used
Will an Incline Bench Press help develop the triceps as well correct? Looks like it for due to I just started lifting weights.
Drone Twinkies yes absolutely. Another Great staple Movement
Mind Pump TV thanks for confirming. And thank you for making great content. Literally I follow you guys and try to improve my form on every compound movement I do. Since proper form is key for making all kinds of gainz/stronger on key lifts 😂 #noegolifting
Do you hit all three positions on the same day?
Great thanks, but what can you do if you work out at home and don’t have a dip machine?
googles "how to do chair dips" :)
I bought some paraletes of Amazon
Everytime i hit my triceps in similar workouts im always soar for like a week. Ill hitm again same weights same exercises and be soar for another week. I dont feel like my weights are heavy at all during my workout. Am i just that week i that i should lower the weight or am i doing something wrong?
Power bombs baby
Wow this makes so much sense with the elbow detail thanks for sharing 😀
Yes nad no also
If I could only choose one of these 3, which would be potentially the 'best' or most 'consistent' for tricep growth?
For the first exercise can i use chairs for the dips? Will that also help my triceps? As long as I do them controled and focus on the mind muscle connection. Because I do see different videos that people do those with chairs as well. Does that work?
Yes a chair will work. When I was younger, I used to do dips on my grandmothers walker. Really anything where you can safely perform this exercise will work.
Have a shoulder injury what exercise can I can do instead dips thanks u guys are grate
Michael Clarke Close grip bench press
Michael Clarke I have a bad shoulder as well I stopped bench pressing a long time ago but I recently started doing floor presses by far the best tricep workout and no stress on my shoulders
czcams.com/video/v_vjC94QeI0/video.html
Thanks alot sal grate info u guys rock by sharing your knowledge wit us
How heavy should you go with each exercise? I do two out of three I do is the overhead DB at 110lbs 4-6 reps 3 sets. The weighted dip at 130lbs 4-6 reps
Ma Di Train in all Rep ranges
Yes mister
Something for triceps tendonitis. Have great day ! Nice channel
What if the individual does not have the flexibility to do an overhead tricep extension? What would you recommend then?
StrykerCell Skull crushers on an incline bench
I'm commenting so that I can get a funny reply like the other two comments got... btw, all your content is amazing.
funny reply
Mind Pump TV ha
Had a pinched nerve between my shoulder blades and now have some muscle wastage on the outside of tricep is it the lateral head? Anyone know some awesome techniques to get it back quickly thanks a heap
You may have nerve damage.
Tricep kickbacks give me the best mind-muscle connection and pump as well - Should those be also included in the workout along with these awesome exercises as a finisher or to activate the triceps before going for the ones in your video?
Rahul Pande Those are an example of an exercise where the elbows are by the sides.
Diamond push ups.
Possibly an obvious question but how would you prioritize the long head the most? Then the medial head. Lateral head last. Thanks. :)
discochoir Overhead to elbows in front to elbows at sides
Mind Pump TV As simple as I thought. Thanks. :)
What part of the tricep is each exercise working on??
Elbows by the sides is the short outer head. Elbows above the head is long inner head.
The only triceps movements that did anything for me are lying tricep extensions (w/ EZ cur bar), close-grip bench (just inside shoulder width), and pushdowns (using rope and revolving flat bar).
Dips (any variation) are fantastic but have always been painful for my delts so they're out.
It's also important to note that when your body are upright it's not optimal to train the long head even if you're doing variations of the overhead tricep extension. To target the long head tricep optimally your body need to be in laying position. The skull crusher gives you 100% long head tension. Nobody have built triceps with any other tricep workouts. The skull crusher & it's variations are the key.
Bullshit.
What about close grip bench press?
manish kumar yes ! A for sure top 5 movement and any time I don’t do dips I’m for sure doing those
Try these..Sphinx push ups against a wall.
Lean your elbow/forearm and hands against the wall.
Move your feet back until your ears are aligned with your biceps.
Push off against the wall until your arms are straight out then return to the starting position.
It's like a body weight skull crusher
He looks and sounds so much different in this video than he does now.
This video was filmed years ago...
I do overhead extension on every arm day but sometimes I feel like I overcompensate on my strong side (right side) and my weak side (left) doesn’t get the same workout as my right side. Any tips on how to combat that?
Trevor Ottman Go lighter and go slower and let the weaker arm guide how many reps you do. Make sure to work the weaker arm first
MAPS split is making Sal look swole! Is it bad for the elbow to extend all the way on these exercises?
ADub23Super no not as long as you keep tension in the muscle. Locking out and resting body weight on joint would be bad.
Mind Pump TV thank you!
PLEASE??? WHAT'S THE DIFFERENCE BETWEEN THE SKULL CRUSHERS, AND THE OVERHEAD EXTENSION, AREN'T THEY THE SAME, 💪💪💪
shoulder position relative to torso
Whenever you do the exercise can you do more than one rep? At least 3-4 so we won’t have to keep rewinding checking for proper form
Sure
Nah best for the long head is to stretch them. My favorite and rarely anyone does is long rope triceps push down only you are a few inches back from the machine and once you start in the 1 rep you will feel it like crazy. Once you are tired hold it in that position while walking back to the machine. I'm telling you it's brutal. What got my triceps to look so freaky.
will try these when I go back to the gym thx
It does exactly what you described. I first saw this explained by the late John Meadows in one of his videos. He put two ropes together. However I have a long rope for tricep exercises, and the stretch you get and mind muscle connection is gruesome. It will light up that longhead tricep muscle 🔥🔥💪
I always do the dips at the end of my triceps workout and I do three sets to failure: usually about 22, then 14, then 12. Is this the right way to go?
That’s what I do. Just body weight
30 … 22…. 16
Don’t feel the need to add weight
What is the alternative to the bar dips if your shoulder is so smashed that you can´t lift yourself?
Have you tried bench dipes?
This is great - Extreme Skull Crushers are next level! I do watch my clients as elbows are taking more of the strain if we are not careful!
Nice fingernails 🤔, nah sure there's a reason behind that 😂. Awesome video
Dudes forearm is definedddd
Hey Sal, you compete brah?
Gabriel Contreras Nah
Yo if anyone sees this. Why does my left elbow feel like pins and needles when I do the overhead db one
idk ..
is it left is your dominant hand ?
it is probably the tendon than the muscle . my right tricep tendon seems fucked up few days ago . like general population , we tend to overdevelop our front-visible muscle( front delts,chest,bicep,quad ) so i try to make the balance a bit closer by doing push ups coz i dont have anything in house to bench or overhead press . in just 5th reps, i immediately stop . i felt on my right elbow . the muscle is still fine , it still early to feel the burn/pump . it is the tricep tendon itself that hurt . maybe i have tendonitis . i stop workout and rest for 3-4 days depend on how i feel and i try not to use my right arm
1 - before workout , warm up . do dynamic stretch before static stretch
2 - do light sets for pump up the blood to flow on ur arms
3 - find the neutral or comfortable angle to you for doing the lift
4 - try pause like 0.5 - 1 sec for each rep . what i mean is , try to not make the momentum or force it like shrugging it up . if too heavy , lower the weight where u con control it more
5 - get enough protien and long-good sleep . u need to recover before do the next session if ur workout . if u not fully recover and constantly do ur workout , ur muscle probably going maintain or deficit
@@sim949 odly it’s on my non dominant. But my non dominant arm is actually someone stronger
@@sim949 appreciate the advice!! Thanks man
What's happened to Sal's voice in this video? I'm so confused.
What about breathing? When should I breathe in and out?
Sals voice sounds so much different now 🤣🤣
I was like WTH?! I had to do a double take.
Sal's voice is a lot higher here than it its today.
exactly what struck me lol
Dips always cause crazy sternum pain for me
Try to use your abs not to overbend your back, your body should be like a plank
Doing dips incorrectly for best triceps development. Feet together and in front of your body going down 3/4 and all the way up. You don't want to be leaning forward as this will activate your chest and front delts.
BUHHHHBELLL