Ways to get Massive Arms because they build Big Triceps

 

5 KILLER Biceps & Triceps Exercises (FULL BIG ARMS WORKOUT!!)

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Build Bigger Triceps Now ���� A Dumbbell Only Triceps Workout (This is how you Gain overall Arm Mass!)

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How to Get Wider Triceps (WORKS EVERY TIME!)

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Triceps Size “Secret” (GET BIGGER ARMS!)

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Full Biceps & Triceps Workout For Bigger Arms

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Victor Martinez | How to Build Big & Thick Triceps

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The Best Triceps Exercise for Mass (WINNER!)

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How to Build Bigger Arms. You’ll never have big arms as long as you’re under-weight. No matter how many biceps curls you do. To build bigger arms, increase your overall muscle mass first by getting stronger and eating a lot.

Eat More. You need to eat. Triceps are often forgotten about when a lifter thinks about building massive arms, but actually make up two thirds of your upper arm. Your biceps are a smaller muscle group than you triceps.

In order to transform your upper body you need to train your triceps with. Number one rule of good form is to avoid moving other muscles not involved in the movement and avoid swinging your body. For example if your biceps and shoulders move while doing tricep cable extension, you will involve your shoulders too much taking away much of.

The workout will start by focusing on the triceps. The reason the focus is put on the triceps is that they are bigger than the biceps. Massive triceps will make your arms look bigger. The first exercise will be skull crushers, a great movement to target the entire triceps.

11/18/19. Home / Arm Exercises / Workouts / Get Big Arms 3 Exercises To Build Huge Arms Fast. Get Big Arms 3 Exercises To Build Huge Arms Fast. Triceps dumbbell extensions can also be done in a seated position with both arms at once. Hold the dumbbell above and behind your head, lower it and raise it up above your head again.

Pushups and Dips are other great alternatives, as are tricep pushdowns on a. Get your triceps involved. Following a grueling chest workout, dedicate some time to working your triceps. Lifts like skull crushers, overhead tricep extensions and close-grip pushups are efficient at singling out the triceps muscles, which serve to extend the arms.

In a study by the American Council on Exercise, they compared several common exercises that are usually used to target the triceps. Here’s what they found: According to this research, the diamond pushups, bench dips, and triceps kickbacks are the most effective exercises to target the triceps. Building bigger arms doesn’t only involve lifting weights, as bodyweight exercises can be very effective for training the triceps.

Use a pull up machine and take your weight by lifting your legs. Straighten your arms to take the strain of your bodyweight (A), then slowly lower your glutes toward the floor by bending your elbows. At the bottom of the move, squeeze your triceps (B) and push.

List of related literature:

Start with bicep curls, triceps, then overhead press and lateral raises—do 10– 15 repetitions to work the arms.

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

Above all, you need to employ as many techniques as possible to shock the biceps into further development.

“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

After completing the desired number of reps, repeat the process with your left arm.

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

Perform 6 to 8 repetitions with each arm.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

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,

Many exercises can help you develop triceps separation.

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

Powerlifters usually do some dedicated exercises that isolate and strengthen their triceps, using heavy barbells and dumbbells.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Exercises included the bench press, lat pulldown, triceps extension, and arm curl.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

Triceps exercise II: Raise your arms straight over your head.

“The Harvard Medical School Family Health Guide” by Anthony L. Komaroff, Harvard Medical School
from The Harvard Medical School Family Health Guide
by Anthony L. Komaroff, Harvard Medical School
Simon & Schuster, 1999

Lower the weights slowly, then repeat.

“The Harvard Medical School Guide to Men's Health” by Harvey Bruce Simon, Harvard Medical School
from The Harvard Medical School Guide to Men’s Health
by Harvey Bruce Simon, Harvard Medical School
Free Press, 2002

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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76 comments

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  • Hey Jeff, I tore out my biceps tendon at the elbow a few years back. Ever since it was reattached via surgery and healed my bicep sits visibly higher than my intact one. I’ve tried to put a lot of focus on getting full range on my exercises involving the biceps but it just won’t get back to normal, can anything be done, I think I’m stuck with this uneven set of arms.

  • Ok… I don’t know what kind of voodoo-Hoodoo you got going on, but I’ve been watching a Bunch of vids today from early 2017 to now and Dude…
    YOU KEEP GETTING Y O U N G E R in Every episode!!! -Anyway, Thanks for everything you do. You’re One of the Best things to happen to YT. Cheers!

  • The three finalists: 0:40 tricep pushdowns, 2:20 close grip bench press, 4:10 overhead extension
    The winner for mass: the OH extension

  • Bigger arms has always been about as easy as extend, and extend again. Take a break for a few days if your elbows start to hurt, then go back to extending.

  • Hello I see alot of guys wrong themselves during after a workout they are going to weight the same or just atid bit more why are they looking to weight less thx izreol Ramirez Denver CO

  • I don’t know why but the barbell tricep extension still screw up my elbow up even with the form Jeff has shown… Getting the bar up just gets too painful after 5-6 reps when I try to go reasonably (for me) heavy…

  • Awesome video. Accurate and in depth approach. Thank you, you always give great advise and put the most important things first: Health and exercise longevity! Well done.

  • I like doing the last one on a decline. Also great advice on keeping your elbow back. I do it that way and some guy at my gym was trying to correct me, and I was biting my tongue not telling him he didnt know what he was talking about.

  • I think you nailed it. With the selections,you showed I have to agree with you, the last one would be my pick. And I would say it does the most for the long head. Great video! Thanks for sharing it!!

  • I can’t do the lying triceps extension. Not even one rep. It makes my shoulder joints grind like a bad manual transmission, so loud I can hear them.

  • i have been doing the same exercises for the years but i don’t have big triceps, its so tiny and i don’t even have those cuttings:(

  • The triceps extension or ‘skull crusher’ used to be my fav triceps excersize, untill recently i was not able to do it or benifit for it regularly due to pain in my elbow. Every time i try to push the weight from down up, i get this “crack” at the back of my elbow close to my triceps, it does not hurt after the excersize however, only during. This ‘crack’ feeling was present from the first time i started doing this excersize, but it wasnt a major issue back then, just recently it stopped me from doing the excersize from the struggle. I went to the doctor and the treatment did not help. I hope someone can respond i dont want to miss out on this exercise.

  • I’ve been searching an exercise up called tricep extensions with dumbbells but I can’t seem to see anyone having a uncomfortable neck am I the only one cause I feel like I’m working my neck more than my triceps

  • When i was doing skullcrusher i girl came i told me im doşng it wrong and she tried taught how to do it right.İ felt really bad and cringed. İ got bored of people that thing they know everything only cuz theyve been training for longer

  • haha really jacked myself up doing the barbell triceps extension… my shoulder blade almost ripped out lol. Might have been using a little to much weight.

  • I have a question.. For the close grip cable press, when you stand over the bar like how you were in the video isn’t that helping yourself? I’ve tried it but I feel like leaning over the bar makes it easier to push down because your bodyweight is helping you.. Maybe I’m not understanding it..

  • Great informative video jeff!
    However, I do have a question.

    What is the difference between the tricep extension and the skull crusher?

  • Can anyone help me with a question? I feel a lot more comfortable doing skull crushers (or tricep extensions) with cable. Is doing the movement with cable while lying on the bench less effective by any means?

  • If some knew can’t be honest about their steroid use when talking about techniques or supliments they use in order to mislead peopoe then don’t trust them. Sure this guy looks good. But he’s on a shit load of drugs.

  • Lying tricep extension… that’s what I’ve been doing. Good to know I’ve been doing that right. I’ve only been qorking out for a little while…
    I may have been doing push up wrong though. I think I’ve been doing cobra push ups…

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  • Bro its my third month doing gym…. Plz suggest me some exercise tips for chest and abs and triceps and biceps..which shows some effect…. Plz bro…. Also tell me should I take whey protein…. If yes then which one mass or lean…. I m also little bit fast…. I also sometimes could not take my good…. Due to work…

  • I’ve been struggling to grow triceps for over a year now. So glad I found this vid. I haven’t done these particular exercises.

    I’ll be banging these out from now.

  • Bret Contreras-“If you think that lifting weights is dangerous, try to be weak. That’s what’s really dangerous.”Who does not care is a Charity collecting on the equipment-WebMoney WMID 879329632430 Z721659873225

    E110221243924

    G399697528818

  • This is some awesome stuff…and it completely changed my outlook towards tricep exercises…thank you man…btw u got awesome triceps

  • Victor Martinez and Dexter Jackson were cheated by the judges in 2007. It was one of the biggest scandal in the history of Mr Olympia.

  • What up Mike, thanks for the great vids. I have a question…. I broke my elbow when I was in my teens (26 now), which prevented me from lifting and wanting to lift weights my whole life. My main concern is, I lost mobility in my left arm to have the ability to go palm up on my left side, (I did physical therapy for 6 months and wasnt able to get full mobility back in my elbow ligaments.)I understand most bicep and arm workouts you have to be palm up. Is there any exercises I can do that will work my left arm bicep without having to go palm up?

  • Thanks Mike enjoy your relaxed attitude with authentic instruction…. trust you have a great 2020 Cape Town South Africa!

  • Really dude? A small sports shirt? Put on a large and they’d need a search and rescue team to find you. you’re a buck 75 tops. Wet

  • Cheers Mike, great video and very informative…. I’m 45 and currently in Afghanistan on Operations and was wondering if you had any programmes and nutrition advice?? I’m in the second half of my tour now and spent the first half doing lots of cardio along with lots of high rep low weight sessions to drop my weight (I was a bit portly and still struggling with the mid riff area ��) but on this second half of the tour I’ve started bulking out and am seeing some considerable gains… without the use of any supplements. However, I want to see more definition in my arms!! Basically I need help with final fat loss and big gains… can you help me out? Cheers Legs ����

  • Hey mike if you see this just know your nonchalant-ness motivates my nonchalant ass to get up and go f**k a workout up. I don’t know the exact science behind it but it’s a science.

  • hey i got a question for u
    can i do both i mean the ez bar and bb for bicep?
    and for chest if i am doing incline bench press so if i do the dumbell incline there is no harm right?
    answer me please it will be very helpful

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  • Great workout fella. Helpful, simple instructions with all the hints and tips to avoid us looking like goons in the gym. Merry Xmas from the uk ����

  • im stupid, i only have the lateral muscle worked its popped, i only have 40lb dumbells at home i do curls with it, db press and overhead. However I have never tried these workouts and honestly I cant even feel the long head. I dont think i have them.

  • The part about locking out makes sense. Something I’ve heard before is that you should train triceps like a powerlifter and biceps like a bodybuilder.

  • I realised recently i could use a back extension machine to do tricep excersizes and the arm position is very similar no wonder i thought it was good

  • If the tricep is 2/3 of the upper arm, and the long head is 2/3 of the tricep, then the long head is 2/3 of 2/3, or 66% of 66%, or 2/3 of 66%. 66/3 is 22. 22×2=44. So, 2/3 of 2/3 is about 44% or about 4/9 as Jesse said.

  • The reason that makes me avoid athleanx videos is that you talk too fucking much… Just show don’t talk 6mins and practice 2mins…

  • I find it very difficult to get interested in the little different unfunctional excercises I find them tedious and irritating
    Then again I’m more interested in athletic delevopment not bodybuilding

  • 2:52 when I try to do this workout with a single dumbbell I get some pain in my shoulder and elbows and can’t really focus on the workout

  • I think that’s why I got a shoulder impingement I wasn’t working on the long head of my triceps. My shoulders got bigger but my arms couldn’t handle it

  • Is it really that hard to understand the second exercise?!! He even gave y’all a visual..a close up..of the tricep isolation…LOL…c’mon people. This is bodybuilding..not power lifting! What IFBB PRO doesn’t incorporate isolation tricks/common sense/hacks into their routines?!

  • Ik you mentioned bench dips. But I’m not a fan of them. I believe parallel dips are way better, even a seated dip press bcuz you can get the arm behind the body and even overload the triceps more than bench dips. Just my opinion but bench dips are just not a useful exercise for me.

  • My lateral head is bigger than the longhead. I’ve basically built it with dips, along with my outer chest. Now I do tricep pushdowns and I dropset it into oblivion. I’m actually rather embarrassed because everyone I look at, their longhead is bigger than the lateral.

  • Thanks for not leaving a veteran pro out to dry and giving him a platform, regardless of his recent competitions or not. He has so many gems to give people. Keep it up!

  • Turns out the biggest portion of my triceps is by far the weakest/smallest. Guess that’s what happens when you used to narrow down your triceps exercises to cable pushdowns and the similar move on a machine… shit

  • As a personal trainer I find this channel a massive improvement to my knowledge, Jeff you have the best fitness channel by a long shot. Thanks a LOT!!!!!!!!!,

  • Just subbed and loving all the knowledge you are a beast will try some of these I broke my clavicle last year got a plate put in having hard time getting the strength back

  • Sir while watching your videos on YouTube I made a promise to myself that one I will definitely get a personal training from you. Just love your work Sir.

  • You always make me laugh xD aha your videos are always really detailed and pretty clear love your knowledge, as always really helpful ������������

  • I’ve always hesitated to do tricep workouts because they feel painful no matter how much weight I use. My elbows just end up hurting a lot.

  • I might be on the wrong page, have you any videos how to prepare for an exercise set, knowing fullwell, that you cant by physiques due to injury do a previous set attempted. Im 7mis 13 in and that close grip tricep push up is out, out for life as far as I can see! it gets me down sometimes, but whats the best plan. Wkd video again. I did the kneeling delts vid you set out, baby weights, my arm where throbbing for days, wkd. Couldnt believe it.

  • When doing the skull crushers type workout torwards the first part of his tutorial can you do it in a neutral grip instead of palms up, with perhaps dumbbells or a neutral grip bar? I have wrist issues and palms up is NOT an option will it still engage the long head of the tricep?

  • Would you recommend these same exercises for women? I have had luck getting the lateral head to pop, but the layer of fat on the back of my arm is persistently there.

  • Another Great arm workout

    First step-Grab lotion

    Step two-Grab Kleenex

    Step threefind suitable workout video

    Step fourbegin fast or slow paced jerking motions in the bicep.

  • This channel is gold once you get bored with your workouts and need inspiration. Saved a lot of vids already, cant wait to try these variations����

  • Great video Victor! Now I can build my tri’s like yours, but you forgot to tell us how to supplement during or after the exercise! Isn’t bodybuilding 96% nutrition and 4% training? Thank you

  • Why’s nobody talking about lifting dumbbells behind their back? You get a better squeeze on your tricep than any of these methods ��

  • Hi can you help me I watch your video all the time. I have a lot of fat on the side of my chest how do I lose it? Is there some excise or is it diet

  • Great video! It’s got to be a fairly light dumbbell to make this “wrist-assisted full elbow extension ” trick? A bit surprised as I expected narrow-grip bench press to be on the list of top triceps development exercises here.

  • From another ‘Jesse’ on the planet, I really do hope somehow I get the chance to Thank You in Person one day. SO, Anyhoo, After a Really crappy moment a month ago when someone, on their cell phone, not paying attention… backed into my parked motorcycle nearly pushing it over on me..on the kick stand side.. Not fun. (I was standing next to it, putting gloves on, engine off, not riding it etc.. just to clear that up) This bronco tipped it toward me and I caught it, keeping it from hitting the car behind me. It was pivoted on the kick stand and when it tipped, I grabbed the frame under the rear fairing (as if to put it on its center stand), and in keeping this 550lb bike vertical, ruptured my biceps tendon while righting it. Saved the bike, even after the rupture happened by locking my elbow, but felt like a shark was chewing through me from the inside. SO, Now almost 2 months post surgery, am trying to do everything to continue all 3 triceps training. Problem: The tendon repair is preventing me from extending my forearm into a straight position to enable stretching behind my back. Am I just screwed? or will I pop the anchor if I try this after another month of PT? Arguably, Beyond pissed as it was not only a hit and run, but compromised a lot of progress. Wtf..? Anyway, if you happen to see this, any tips would be obviously extremely appreciated. (Especially since I am doing my own PT as no one in the therapists’ office has responded to any of my doctors due to C19 insanity. THANK YOU!! Stay well u guys jess

  • Nothing against this guy but I look a million times better than this skinny dude,I get way more attention than him and 9 out of10 the ladies would prefer my bod ����

  • NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don’t b*tch if you’re not one of them:) Just try next time. Click the link to see if you’ve won. Good luck! 
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    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  • You always make me laugh xD aha your videos are always really detailed and pretty clear love your knowledge, as always really helpful ������������

  • Hey guys, please leave me a comment and let me know what you think of the video. Also, what do you think of the short video style? Do you like these shorter videos, or do you want me to get into more detail? And please subscribe to my channel and share the video before you leave. Thanks for your support and for being a part of my channel!

  • The excercises where you talk of the belly of the tricep I was doing Tris and bis today and this one excercise blew my Tris up an inch or two did 4 sets of 10 good excercise to add to triceps

  • Fantastic routine. Can you include the description below? It’s so helpful. I love the variety cables offer with shoulders, it the tension with tries and dumbbells is my favorite TY Gary! ����

  • Hey man, want to try all my workout program & diet plans free for the next 7-days? Cool, head to our site to sign-up: http://bit.ly/2mjp8GW

  • Two xmas trees….. So question
    1) only two exercises for biceps…not three or four?
    2) can you specify the weight to start with for both biceps and triceps?…I mean start with heavy and finish with light weight and more reps?

  • Bro its my third month doing gym…. Plz suggest me some exercise tips for chest and abs and triceps and biceps..which shows some effect…. Plz bro…. Also tell me should I take whey protein…. If yes then which one mass or lean…. I m also little bit fast…. I also sometimes could not take my good…. Due to work…

  • I noticed that he does the close grip bench press on a flat bench. I have done flat and declined and I think decline feels better to me…is there any reason/benefit to using one over the other?

  • Wow, thanks for this video. I’ve been looking for a Tricept exercise that is light on the elbow and your Tricept Extension with an EZ Bar is just what I needed.

  • Bruhhh thanks, ive always had the problem
    With my biceps tricep workout, was like if i wasnt putting enought pression on them, this video realy helped me alors, just finish this workout and it realy worked for me! ��������

  • Trying this right now and after not having an actual arm routine to follow for so long and not finding my way this is actually really good! Thanks!!

  • I use laser sensor to guide my exercise. It guarantees my upper arm and elbow stay in the position within 0.5mm. My arms get about 0.7mm bigger than not using it and I bang 2 more pussies in a year.