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.

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...

[Busher]

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

[hamilton_i]

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

[fitworld]

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

[simonmannionsj]

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 🇬🇧

[andysim]

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

[iamdisconnected]

- Dips : 2:13
- French curl (tricep overheard extension) : 3:27
- Skullcrusher : 5:38
- Dumbbell kickback : 8:07
- Diamond push-up : 10:28

[DavidPerez-ccjc]

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

[gregfahnle]

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

[Jasononline-]

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.

[casteltheghettomonk]

Best channel on YouTube for working out

[zanebaniaga]

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.

[greg]

Yes! Careful with the wrists. You gave a nice word of caution there. I royally messed up my wrists with too many diamond pushups back in the day (I was flaring my elbows). Now the only pushups I can do are knuckle pushups (pain-free), and I have to be careful during many other exercises.

Love the overhead tricep extension. It's my number one. Never been able to do skull crushers without elbow pain, so I've always relied on the OH extension for the long-head and overall tricep development (the stretch is fantastic). I used to do the reverse grip pulley extension for the medial head, but I never saw any results from that after years so I've stopped. Never really saw anything from the kickback either. Bench dips give me a wicked contraction when I go deep and squeeze hard at the top, so I like them as a finisher. Never got much out of close-grip dips, so I just go wide on those for chest.

[Onepunchmaximus]

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!!

[tannersires]

I’ve been working out for about 5 years and my chest has grown amazingly, but my arms didn’t really start growing until the last 7-8 months. They started out this last year at 14 inches which I know is small but I’ve got them to 16 inches which I measured just this last week. I started adding more workouts for my arms like close arm bench, dips, and concentrated curls.

[stevewood]

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

[omarfarooqi]

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

[danijuggernaut]

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).

[gainzdayz]

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

[bojankrajinovic]

It really brushed off dust of my knowledge about developing triceps in only 10 mins.

[oversol]

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