What’s really awesome is that I got the best and most effective tips for you. I’m going to give you my top 5 favorite tricep building exercises and because I know a lot of people may not have access to the gym but most people do have a pair of dumbbells all of these exercises will be using dumbbells. Before we jump right into the tricep workout I want to give you guys a little tricep education. The tricep is the muscle responsible for the majority of the arms size. So for those of you that are trying to get bigger arms you want work on your triceps as well as your biceps of course. But just an FYI the tricep is a larger muscle than the bicep. Another thing that you should know is that the tricep muscle has three heads to it that’s why it’s called a try sep. Basically there’s a front part a middle part and the back part. I don’t want to get too in-depth into this all you need to know is that we’re going to hit all 3 parts today. Guys before we get started something very important that you have to know is that the only way to add a lot of muscle as a natural is 5 lifting heavier weights. I know everyone’s saying you got to have perfect form but make sure that you’re choosing a way that’s actually challenging you and make sure that you’re trying to increase that weight over time. This is the only way that you’re going to bulk your muscles up as a natural lifter. Alright so let’s get started the first exercise we’re going to do is the skull crusher.
Top 5 at Home Triceps Dumbbell Exercises for Big Mass Women Men.
This is by far the best tricep exercise. You can do it with an easy bar but for the sake of this video, we’re going to stick with dumbbells. Both are very effective the Easy Bar will help you increase your strength more and the dumbbells will help isolate each arm individually. You’re going to take the dumbbells and raise them straight up directly over the line of your shoulder. Bring your hands down towards the sides of your ears while trying your best to keep your elbow in line with your shoulder. Extended dumbbells back up towards the ceiling to complete the movement. The whole time does your best to keep your elbows tight together. When you start to get tired towards the end try to get a few cheap wraps and by incorporating your lats a little bit and using some momentum. If you’re not using cheat reps at the end you’re missing out on one of the best ways to fully break that muscle down.
The next one is kind of like a variation of the hex press. We’re going to lie flat and hold both dumbbells directly above us holding them together against each other. In the hex press, you would normally come down towards the nipple line. But with this variation, we’re going to aim for the top part of the dumbbell to touch the upper part of our chest and then extend back out to straighten your arms over your shoulder line towards the ceiling.
Next, we have an excellent exercise it’s actually my second-favorite tricep exercise to do with dumbbells. Take a heavyweight and make an L with your thumb and your hand. Place that hand around the head of the weight and then stack your other hand on top in the same reverse L shape. Bring both arms around your head until the dumbbell is behind your head. Try to keep your elbows back and tight together as you straighten your hands over your head. Bring the dumbbell down until your forearm is at a 90-degree angle and then extend back up to the complete the movement. If you have a bench that’s like a seat that can support your back but isn’t so tall that it gets in the way of the dumbbell then you could use that shorter seat to go heavier on this exercise.
Up next we got the good old kickback. Grab a weight that’s not crazy heavy but should still be challenging. And bend down over a bench. This part is critical a lot of people mess this part up. You want to have your upper body slightly lower than your hips so I recommend getting down on one elbow. Being high up isn’t going to Target your tricep the same way. Also, make sure you bring the arm and the elbow all the way back as high up as you can then extend your form and your hand and retract it to complete the movement.
On this last one, you’re going to grab one dumbbell that’s not too heavy and raise it straight up over your head in line with your shoulder. Bend your elbow and lower your hand until you bring it to the side of your opposite ear almost like you’re trying to touch your opposite shoulder. Then extend your elbow back up towards the ceiling.
Check out my client jeff’s transformation where he put on a whole bunch of muscle.