Ways to get Bigger Triceps The Intermediate s Guide


9 BEST Exercises for WIDER TRICEPS!

Video taken from the channel: Gravity Transformation Fat Loss Experts


Top 3 Tips For Bigger Triceps & Healthy Elbows

Video taken from the channel: mountaindog1


Hypertrophy Guide | Triceps | JTSstrength.com

Video taken from the channel: Juggernaut Training Systems


How To Get Bigger Triceps (The Truth)

Video taken from the channel: V Shred


PURE Tricep Workout for MASS Detailed Description

Video taken from the channel: VintageGenetics

One for the traditional gym-goer, one for the home trainer and the last is for bodyweight only enthusiasts. Use one, two or all three for each triceps session and get ready for new growth in your arms. Perform three to four sets of eight to 12 reps of each exercise.

Rest one minute between sets. Gym triceps workout. How to Get Big Biceps & Triceps With Bodyweight Beginner. Perform chair dips to work the triceps.

Begin by sitting on the edge of a sturdy chair or bench. Place your Intermediate. Perform a triceps extension with one arm, lying on your right side with your left foot stacked on top of Advanced.

Flip your thumb. Tightly clenching your thumb around a bar using a clenched fist recruits the brachioradialis. This steals some of the tension away from the triceps. If your.

You can get bigger arms by doing a triceps workout at home with just your bodyweight, or a triceps workout with dumbbells only. However, a cable machine is an. Find a bar, preferably waist to chest high (the lower the bar the more your triceps is engaged), and grasp it with your hands, palms facing forward (pull-up grip). Squeeze your core and bent your elbows whilst keeping them narrow until you touch a bar with your head and then return to starting position by extending the triceps.

For maximizing arm growth, a combination of putting most of your focus on getting stronger at various compound pulling and pushing exercises AND a smaller secondary. When working out the upper body, having bigger arms is a goal for everyone. In each of the movements you carry out, the triceps do most of the work. Therefore, if you want to build a bigger arm, a tricep extension machine. Keep your thumbs or pinkies pressed up against the side of the weight handle and, when you lift the weight, your biceps and triceps will have to work even hard to prevent the weights from rotating.

Chest workouts target the triceps more than shoulder workouts do, so it’s better to pair the “light” day with the chest and the “heavy” day with the shoulders. By hitting biceps heavy on leg day. There are plenty of training options here on Bodybuilding.com. Programs specific for beginners, intermediate, or advanced lifters are all over the site. Find a few that you can do and switch between them every six to eight weeks.

2. Don’t Rely On Supplements. They are great, don’t get.

List of related literature:

What to do: Choose one exercise from the Biceps section of this chapter, and one exercise from the Triceps section.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

To recap: place the feet and grip shoulder-width apart, grip the bar like the bench press, keep the back neutral, descend straight to the clavicles, tilt the head back while looking forward, raise the bar along the same path, shift the torso forward slightly, squeeze the glutes, and lock out.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

To raise the forearm, the biceps at the front of the upper arm contract and shorten while the triceps at the back relax and lengthen.

“Introduction to Special Education' 2007 Ed.” by Inciong, Et Al
from Introduction to Special Education’ 2007 Ed.
by Inciong, Et Al
Rex Book Store, 2007

To begin the clean and press, grab the barbell with a slightly wider-than-shoulder-width grip while bending the knees and keeping the head and shoulders up with the back flat (a).

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

(2) As you bend your elbows and lower yourself between the bars, try to stay as upright as possible—the more you lean back, the more you work the triceps; the more you bend forward, the more you work the pectorals.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Do a total of four sets of eight reps, alternating with the following triceps exercise.

“Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia” by Franco Columbu
from Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia
by Franco Columbu
Creators Publishing,

“Repeat the one arm snatch in 3-5 sets, first with the left (if it is the weaker one), and then for the same number of sets with the right arm.

“The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades” by Pavel Tsatsouline
from The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades
by Pavel Tsatsouline
Dragon Door Publications, 2001

Section 2: (i) Slowly raise the arms from the lateral sides of the body with elbows and wrists flexed and palms facing downward.

“Chinese Medical Qigong” by Tianjuan Liu, Tianjun Liu, Kevin Chen
from Chinese Medical Qigong
by Tianjuan Liu, Tianjun Liu, Kevin Chen
Jessica Kingsley Publishers, 2010

Begin by grasping an EZ-curl bar with a palmsup, shoulder-width grip.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

Step 6: Lift the bar off of the rack using an alternated grip upon the command of the subject.

“Laboratory Manual for Exercise Physiology” by Greg Haff, Charles Dumke
from Laboratory Manual for Exercise Physiology
by Greg Haff, Charles Dumke
Human Kinetics, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Learned a lot about making video and idea from you brother. Keep up the good work! I too just started to make videos on youtube. Feel free to check them up and find flaws and suggestions:)

  • Sorry buddy but your videos are irritating and they are really informative though but the video pause at every second is irritating u can work for this i guess
    All the best

  • By far the best cable tricep work out I’ve seen yet anywhere on YouTube! This really help me out. As well as new ideas to switch to for tricep growth! Thanks VG, for sharing the video!!

  • Funny how people do the forearm exercise thinking its a biceps curl. Fools. At least you explained what it is for and showed how it works.

  • @VintageGenetics I think triceps is ALOT of genetics, I focus on building my tricpes for years still my biceps grows alot faster and always looks “bigger”.

  • I have a question….instead of doing set after set, and stopping before the reps get hard…why not just do a couple of sets to failure…then stop…I’ve been lifting for a very very long time…and I’ve come to the conclusion the best way to stimulate muscle growth, is to do the absolute minimum, to stimulate growth…then come back as soon as possible to train that muscle again….I’m convinced that frequency and intensity the biggest factors…simply doing tons of volume, doesn’t do shit….ok, I can”t say that…cause many guys have gotten results from doing high volume….but, not talking about getting results, i’m talking maximum results….i’m somewhat on dorian yates’ side…by I feel more frequency than 1x per week is best…but the only way you can do more frequency, you have to be recovered enough…otherwise, you’ll go backwards and lose size…which I have done….If I told people how low of volume I go, they’d shit…but my intensity is high and my frequency is about 2x per week, per bodypart.

  • Gosh, I’m learning so much from you. I’ve always had very weak muscle mass, and I think, I THINK, I might be able to improve it somewhat with learning about what you’re talking about here. Thank you!!

  • Dude this is awesome!!! Thanks for sharing!! I have 27 inch arms but I’m just trying to get definition now. Keep up the great work brother!!!

  • hey man this video is nice but none of the exercises you did here are true mass builders
    dips, close grip bench build true triceps mass
    these are just finishing movements for the pump at the end of the workout, also great for destroying your elbows lol

  • I like this dude, and he’s open minded about training which is speaking my language. As a lifelong lifter, my only concern is the clear drug look. Depends on the specific drugs and combos used. When it’s the usual artificial look seen today, its unnatural in regards to health, and the development itself begins to look disturbing. In the 70s, only some BBs had this appearance, related to genetics and particular drug cocktails involving GH combined with certain anabolic. Someone described it looking like someone’s dick..too vascular, fewer cuts..

  • Hey Champ
    First of all thanks for those videos that u shared with us
    Secondly, do u workout each part per day or u compile two parts as a example Chest and back? And what is your recommendation for each way?

  • Slightly Declined using dumbells for tricep extensions/crushers as well as kick backs that you are declined below paralell when bent over but turn wrist upwards pinky to wrist these will hitt more direct on triceps not assist muscles

  • You can do the exact same workout as this guy, eat the same diet, get the same rest etc etc and never be half as muscular. Any guesses why? ������

  • I’ve watched you over past couple years. You are always improving. Just don’t get the Adonis complex. Just keep working hard and give it time. You still have muscle maturity to look forward to
    And that will come in your 30’s. Lol so don’t sweat it. Facts you made alot of improvement and your triceps are coming along fine. I know that’s what your job is to bring up the week points. But you’re right on track. ��keep up the great work. I see that you have the potential and genetics to one day be a Mr.O! # Vintage

  • theres a lot of difference between workout for naturals and for steroids users. with steroids is all about the pump but naturals it doest work like that.

  • Hi…. This is the more difficult for project, the body!!! But others things are more important, built family and friends man…. You have big muscle. Sam

  • I never comment on videos but I just have to give you props for your great in depth explanations in full detail of not only how but why to do things how you do. And all while sticking to the point and not rambling on.
    Probably one of the most informative exercise videos ive ever watched. Great job. New subsciber here.

  • Big love and respect bro from Saudi Arabia jeddah wish U could come here so we can train together bodybuilding is big here if u feel of coming to Middle East message me peace ✌��

  • Hey bro, I really enjoy your videos. I’ve learnt a lot. Would be great to see an example of your daily meal plan, protein and carbs intake etc ����

  • I just started working out again, and I’m 62. I feel you are very educated about weight lifting. I will get your program. I enjoy your videos and with your help I feel I will achieve my goals. By the way, your Ohio State fan??

  • You could have turned around and use the mirror behind you. Then you would have seen your tricep and the �� at the same time. I know, where was I when you first shot this video. �� Gr8 explanations. Thanks

  • I’ve done these with ez curl bar” but off center of chest beach Press bring in your hands closer / vence way your doing it mite dislocation of one or both of your shoulder s?

  • I’m a huge fan of your work I’ve changed my old workout to your workouts and boy the results are great as far as mass and strength thanks for your videos and keep up the great work stay big and strong

  • I did triceps this morning and did not feel great about it. Hence decided to seek help from pros and found this video. I do all these exercises but I exactly did the same mistakes that Vince pointed out in each of the exercises.. now that I’ve learnt the ticks I will implement them in my next workout session and wil post here as how I felt

  • could have done with more at home exercises, only got 2 out of this, and was already doing one, at least i can do that 1 better now,but i’m missing the last 2 sections of the triceps.

  • Can I do that first exercise with dumbbells because doing the skull crusher with a barbell or easy bar is too heavy for me right now

  • What body should be first to work out? Chest, arms (biceps, triceps) or shoulder for beginners?

    Plss wait for anyone reply

  • Best exercises descriptions ever, I really want to thank you for this wonderful efforts you are spending,
    I would also like to know your working stations addresses…

  • I really like your videos. I especially like that you show the right and the wrong way. I think showing the wrong way is just as valuable as showing the correct form. Thank you

  • hey,

    When i train my biceps or triceps, they get stiff very quickly, they pump and become solid even after the first exercise. my veins pump up (sometimes I feel my veins are gonna explode). My problem with this is that it’s keeping me from performing well on the other exercises ( i have to drop a lot of weight in order to be able to do the next exercise).

    As a result, I don’t see any progress with my arms.

    P.S: I do 4 exercises for the biceps and 4 exercises for the triceps. On each exercise I do 3 sets with 10 reps for each set.

    Any suggestions?

  • Will these type of arm training exercises help reduce the bat wings under my arms? I’ve lost so much weight and have slowly increased my weight training but still fairly new. Your videos really keep me focused on the correct form. I’m struggling with reducing the bat wings… ��

    Any tips on that? Any advice will help and appreciated…

  • Im confused you said your wrists are not pose to be in that position so you dont get injured at 14:42 but you had your wrists in that same position showing us the tricep workout at 10:44

  • Sorry im like 2-3 min in the video and hard not to laugh, turning his back on a big mirror wall trying to show something, ‘i’m sorry i don’t have a mirror here’.. ‘uhm..’

  • Peak contraction of the long head requires the arm to move behind you. The skull crusher offers a good stretch, but not a peak contraction.

    The kickback or pulldown give a better contraction.

  • Peak contraction of the tricep actually happens when you have you elbow extended behind your body, not in shoulder flexion. In shoulder flexion your tricep is actually in stretch.

  • Two years with zero direct tricep work. And they are one of my most defined and biggest muscles.
    I do lots of dips, but I focus on chest with those.

  • I’ve always struggled with triceps because I have intermittent medial epicondylitis. Its obnoxious. As soon as I feel better, it gets almost unbearable again.

  • Fantastic tricep tips. Best tricep video I’ve ever seen. And props for that last warning on supplements!!
    Also…you really do look like Nassar El Sonbaty sometimes

  • #1 get on the roids…. then work out…………….. other wise youre waisting years of time, money on bullshit supplements and energy… as youve probably already figured out…..99% of people always lie about these matters… secrets they dont want you to know because they are insecure… they will even steer you in the wrong direction on good lifts and good work outs… cause they dont want to really help, they just enjoy the attention…. while pretending to want to inform and help

  • At first I was judgemental and thought it would be another bro science video, one of those that stimulate little grow and a Lot of injuries. But it’s excellent and contains a lot of knowledge. I Will watch this again

  • What does it that Overhead EZ Extension to
    incline close Grip Bench Superset 65/95lbs 2/fail means?

    Is it means that Overhead EZ Extension 65lbs 2raps
    Incline close Grip Bench 95lbs?raps(to the limit)?

  • As someone who was, until recently, sweating through the pain on the classic push down form )with the inverted V shape attachment), the cable alignment tip has been a perfect solution and allows me to continue progressing.

  • Dips are by far the quickest way to increase the size of your triceps but don’t forget about single arm training! You need the maintenance work of them individually to reduce injuries when your overloading them����Great video! ��

  • I know this is an older video, but I have some lateral epicondylitis bothering my right elbow, is it ok to not lock out triceps movements due to that or should I strengthen my extenders then go back to locking out?

  • Say a person is natural and has achieved his genetic peak in terms muscle mass after 5 or 6 years of proper training… if he continues to train properly and eat right how long will he be able to hold on to that muscle before sarcopenia kicks in….. at what age will he start to loose muscle even after doing everything right in terms of training and diet…

  • do you have a text book my sir that explain your method clearly with exact examples. I want to make program for my self but i need full guide in how do i periodise my traning

  • can someone help me! Compound movements get a lot off assists from smaller musclegroups like triceps on bench, or lat pulldown the biceps get really engaged. Should i count that as arm days as well? Or is it only isolation movement. I feel programming is hard if i dont get this point. Like quad work using 18 sets a week from squats, should i also count all other active muscles like glutes and hamstrings work and use that info for sets?

  • What about for correcting tricep symmetry? My left is slightly larger than my right because of lots of bench press and not doing enough unilateral tricep training.

  • During mesocycles,do you recommend going every last set of a given exercise to failure and the previous sets with 1-2 reps in the tank OR finishing every set with 1-2 away from failure?

  • Almost any extension type exercise makes my elbows hurt, dips are rough on my shoulders. I’m 59 y.o.Generally I do various NG bench (diff grip width) & DB floor press, I’m considering getting a ‘Football Bar’… good idea?

  • DB french curls are more prone to cause a shoulder injury due to the internal rotation of the rotator cup in an unnatural position and possibly neck issues. I would advise caution or eliminate this movement altogether.

  • Excellent tips. Elbow pain pretty much limits all upper body pressing. I switched to unilateral cables and dumbells and my elbow issues went away allowing me to actually grow my triceps because I could finally use good weight and volume.

  • The best thing someone could do is to start paying attention and avoid stress on your elbows before you start feeling pain and suffering from damage from years of abuse. By the time that happens it usually too late. Start preventing damage now. I wish i could go back and start over again.

  • Agreed with the other commenters with a great educational video.  Easy explanations and great advice from Joe.  I still use your double rope tricep extension exercise and noticed a big difference in my tricep gains.  I will try this new double cross cable tricep extension next.  Another piece advice I have given to beginners at the gym is no need to overload the weight when doing triceps.  When you go heavy, you overcompensate and therefore lean in like the cable pushdown.  Lower the weight and do it right.  If you see someone at the gym starting out, be nice and offer advice to them on their form.  Like them, we had to start out somewhere too.

  • 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

  • Hey mate great video as always just a little constructive criticism for you.(take it or leave it) Look into the camera lens when your not speaking. Thanks again dude I’ll be putting some of these tips to good use next arm day.

  • That first set is amazing!!!! I’ve made the mistake of sacrificing some elbow discomfort on certain exercises in order to achieve some gains and that first set puts alllll pressure on the triceps which is where it should be!!! Everyone needs to incorporate that set into their workouts!!! Thanks!!! That’s definitely my favorite and go to set

  • Thank you. You are in God’s plan today. My wife just told me this morning that her elbows hurt during yesterdays triceps exercise. I only subscribed a few days ago, and miracles happen!

  • It’s AMAZING to me how much difference these small nuances make. Wow. I feel like I’ve been stabbed in the triceps. In a good way. Super impressive.

  • Would you recommend doing the tricep extension while laying on the bench (skull crushers) or the overhead seated dumbell extension?

  • More awesome content looking forward to a vid on arm training from you both along with some biceps hints Im suffering a bit with elbows clicking but more so with tennis elbow and bicep tendon inflammation at the elbow joint

  • Bro gYm has been closed in india so u should make exercises video with the help of dumbell coz we’ve not enough equipment in homE…

  • John excellent videos. I would be interested to know what you think of all over body workouts?
    Do you think they are a god training strategy?
    If so would you be able to do a video on one with your idea of best approach to it?

  • 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.

  • Please more at home workouts.. using kettle bars or dumbbells at home? Due to epidemic going on, we need ur help on how to stay fit at home

  • 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

  • Thanks for your lessons we appreciate all your explanations.. and please we would like you to make an application for example; something like “Gif” and I can download it from play store.. which means you do varation exercises for every muscle briefly.. and thanks in advance.

  • Kilkisha ama shashfaqda maxaa iskaga nadiifin wayday waxan ya daawan karo hada fahantay kolay qososhag wan ku salaamay qofka akhrinayow.

  • Tate Press as an alternative/way to save time and hit both sides at the same time? Seems the elbow would be in a similar position as in the video?

  • It can all be resumed as closed grip bench, skullcrushers (French curls are a kind of) and dips, that’s all, the rest is either unfunctional or ineffective

  • That’s an over cooking tricep workout for natural bodybuilder, if your not on juice, only three heads exercises on 4 sets you need to do.

  • Would ever consider doing a full workout video I think that would be great seeing what you would do in a normal routine and give pointers