How to Grow your TRICEPS | Best Exercises & Training Tips!

What's up guys and welcome to the 'How to Grow' series on my channel! This series will cover all of the major muscle groups of the body, giving you a detailed look on the anatomy, structure, and functions of all the muscle it consists of. Each episode will include specific exercises that you can perform, with a quick and effective breakdown easy enough for anyone to understand. And to make things even easier, every episode will conclude with some example routines that you can add to your program. So get ready to level up your training and grow those arms, because today's episode focuses on the triceps.

00:00 Triceps Anatomy
Your triceps are composed of 3 heads: a long head, lateral head, and medial head. Each head crosses the elbow joint and inserts on the ulna, and thus performs the same primary function: elbow extension. However, each head originates on different parts of the shoulder, and thus, can be emphasized.

0:28 Long Head
The long head makes up the back of your upper arm which gives your tricep its mass. This muscle crosses over the shoulder joint and assists with shoulder extension. Thus, it can be emphasized at greater degrees of shoulder elevation to maximize the stretch on the muscle, and lower degrees of shoulder elevation to maximize the contraction.

1:01 Long Head Exercises
First is the skullcrusher. Hold a weight above you with your arms positioned on an angle. Then, lower it down in an arc while letting your elbows drift slightly backwards, and squeeze your triceps to lift it up.

Next is the tricep kickback. Lean over and pull the cable backwards while extending your shoulder behind you. Let your elbow to drift upwards during the concentric and downwards during the eccentric.

Next is the overhead extension. Hold a weight above you with your arms perpendicular to the ground. Then lower it down behind you and squeeze your triceps to lift it up.

Finally is the cable rope push away. Tilt forward about 45 degrees and push the rope out in front of you by fully extending your arms.

2:48 Medial Head
The medial head is the smallest portion of the muscle lying just above the elbow. This muscle does not cross the shoulder joint. Thus, it can be emphasized at shoulder elevations of around 90 degrees, when your elbows are extended perpendicular to your body.

3:08 Medial Head Exercises
First is the hex press. Lie flat on a bench with the dumbbells held together and press the weight up by fully extending your arms.

Next is the close grip bench press. Grip the bar as close you comfortably can, and press the weight up by fully extending your arms.

Lastly is the cross body cable extension. Grab the handle with your opposite arm, then lean forward and extend your elbow directly in front of you while keeping it locked in place.

3:58 Lateral Head
The lateral head is the horseshoe shaped muscle on the side of your arm which gives your tricep its definition. This muscle originates in the humerus and therefore, can be emphasized with lower degrees of shoulder elevations where your elbows are extended beside you.

4:19 Lateral Head Exercises
First is the tricep pushdown. Hinge your hips and slightly lean forward., then press the bar straight down while keeping your elbows tucked in.

Next is the dip. Depress your shoulders, contract your abs, and tilt your upper body forward. Then, lower yourself straight down while keeping your elbows locked in place, and press yourself back up.

Finally is the pushup. Depress your shoulders, squeeze your glutes, and contract your abs to straighten out your posture. Then, lower yourself down and forward while keeping your elbows locked in place, and press yourself back up.

5:37 Exercise Selection
In order to get the most out of your tricep training, it’s important to choose exercises at varying degrees of shoulder elevation. I recommend choosing 1 exercise where your shoulders are flexed upward, 1 where your shoulders are flexed forward, and 1 where your shoulders are extended. This way, you can work all 3 muscles equally.

6:33 Routine
I find it best to do 3-4 sets of 8-15 reps for each exercise, for a total of 2-3 sessions per week, typically at the end of a push day. That way your triceps are already warmed up, and you’re able to train them efficiently close to failure.

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About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in early 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own.

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