Grow Your Stubborn Triceps (SIMPLE FIX!)

Have a big chest with small triceps?
Use these exercises and programming hacks to grow your stubborn triceps.
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5% off Naturally Enhanced Using Code "ADF"
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0:00 Introduction
0:09 Narrow ALL your presses!
2:25 The close grip distinction
3:58 Incline close grip + decline diamonds
5:38 Triceps isolation order volume & order
7:13 Doubling down on long head work
10:05 Arm day replacing close grip bench
11:34 Elbow recovery secret
12:14 Sleeves for more insurance
13:19 Weighted dips truth for triceps
15:57 Active range dips & chains
17:04 Machine dips
17:51 Accommodating resistance bonus
19:55 Conclusion

Disclaimer: Alex Leonidas is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Alex Leonidas will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or passing.

[othonielmolina]

Hey Alex, I once commented on a post of yours that I barely had 14 inch arms. I finally have 15 inchers after taking my arms seriously. All of the tips you gave are real. My skull crusher went from literally the EZ Bar empty to 65lbs for 8 reps. My triceps grew like never before. I am very torso dominant, even diamond push ups I feel 100% in my chest. Thanks for the tips you’ve given throughout the years.

[tsa]

Holy moly the leanness in your arms and forearms is already crazy, excited to see just how lean you can get when you compete.

[jonahwantenaar]

Physique is looking better than ever! Mass and definition! Looking forward to seeing how much more cut you look when you get back down to 145lbs and even lower. You are very quickly becoming the ultimate natty king of YouTube. And goes for physique and strength.

[TheLaxfizzle]

I was just watching your really really old videos. Love going way back, Amazing how far we've come over the years. Ty senpai.

[fatcatable]

Alex I started doing tricep rope work extensively a while back at your suggestion. Did it for months. Something crazy happened when I re-incorporated dumbbell skull crushers. Elbow pain was completely gone, felt my triceps far more intensely, and was able to up the weight by 5-10 lbs in each hand. Gotta say that your tricep programming is the truth! 🙌

[DevinKan]

Love the subtle respect to John Meadows through the title❤

[nkv]

John Meadows was such a huge part of me beginning my lifting journey, and I feel like in a sense you’re carrying on his legacy by incorporating a lot of his training methods. Just found your channel a few weeks ago and have loved everything I’ve seen so far. Keep it up brother 💯

[kyle]

I definitely feel like weighted dips are a must-do for chest/triceps. I started out with dips back in June but had to do assisted on the machine but now I can do them with 35 lbs around my waist and the difference in my chest and triceps are noticeable. I believe I've put about half an inch or more on my arms in the past year

[freeencouragement]

He speaking straight facts I’ve been working out for 4-5 years 2 & 1/2 years I was actually consistent. All I did was close grip for all presses even The Ohp and it caused me to be very arm dominant I have 18s cold 19 1/2 pumped thanks to this method and I I’m your average gym bro at best! Especially when it comes to strength.

[natereynolds]

In my case due to bad leverages for bench, my arms do gain mass on the presses, but my chest sucks. Thanks for the barrel press recommendation, it's really helping!

[simondehaas]

Thanks in large part to your tips and advice I am closing in on 16 inch arms, within the next 2 weeks! Thanks for setting an example for us, that no matter what we can do better! Next bulk im shooting for 17's. Lets elevate this natural community to show that the natural way is truely the best way!

[orionpax]

What I learned:
-Do all presses with a close grip
-incline close grip bench and decline diamond pushups
-do a pushdown (dual rope preferably) and then an extension (decline or overhead preferably) in that order 2x a week for at least 8 weekly tricep sets (but still rotate between normal pushdowns)
-replace close grip bench for jm press on arm days
-try elbow sleeves
-get strong at weighted dips
-use resistance from bands and chains

[thestonecircle]

This is a great video man you can tell a lot went into this. Learned a lot here thank you!

[Nick.....]

Gotta respect the passion Alex has. Keep making the best fitness content on YouTube!❤

[liftingforfun]

I feel like you are in peak condition rn ever since i started watching ( which is more than 6 years). You are really big while also being fairly lean to the point where we can see veins, separations and all that. Amazing

[mustafayigitkartal]

I 100% agree about the elbow angle on presses and how it relates to arm size and strength. I've always been quite arm dominant and now that I examine my leverages, I see that even on my normal grip bench my elbows travel waaay past 90degrees, leading to the strength deficit and triceps gains. Programming certainly does become much more intuitive when you understand how your leverages affect the biomechanics of each movement, always learning something new from you Alex

[alanX]

Alex, after watching a couple dozen of your vids, I must say I am consistently impressed with your depth of knowledge, your understanding, and the many insights you convey, all with passion. Great work, sir. My only complaint is that it is almost too much, like I feel like I am taking PhD level coursework or something.

[lucasjay]

Your videos have helped me so much. 14 years of lifting with underdeveloped shoulders/arms

[franciscot]

Man yesterday i hit 235 for the first time on the bench press, and all thanks to your advice man, I think training triceps helps you with benching imo.

[NaturalBloom]

I added so much mass on the arm with the unilateral overhead tricep extension, semi-supinated grip on a cable machine, best exercise for packing on slabs of muscle mass and girth