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The BEST Dumbbell Exercises - TRICEPS EDITION!

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Rating: 4.0; Vote: 1

m going to show you the best dumbbell exercises for triceps to fit any goal you may have with your training. If you-re just looking to build the strength of your triceps, want to make them more powerful and explosive or just build them bigger and add size I-m going to show you the best exercises you can do to accomplish each. We start as we have in this entire series with the strength exercise. Here we have a tie between two exercises, the close grip dumbbell bench press and the weighted upright dip. Different than in the swap between a barbell and dumbbells in the traditional chest bench press, the narrowing of the grip allows far less torque and resultant stability demand to be placed on the shoulder joint during the cgbp. This keeps the weight high enough to let you still pursue strength on the lift. Likewise, on the upright dip, we can simply swap out plates for a single heavy dumbbell as the resistance with little to no drop off. The ability to progressively overload this movement is easy and therefore very conducive to those looking to build strength in their triceps with nothing but dumbbells. If power if more your goal, then the JM Press is a great option. The ability to initiate the movement with your elbows driving your triceps into position rather then the triceps overcoming the inertia on every rep is a significant advantage. An object in motion will tend to stay in motion. Getting the dumbbells moving will allows the triceps to kick in and explosively keep them moving up to the top of the rep. No sacrifice of the weight used needs to be made here and the built-in additional acceleration makes this a great dumbbell power option. If hypertrophy and bigger triceps is the goal and you feel as if you have used up your newbie strength gains to drive this, you can always focus on an exercise that will eccentrically overload the muscle. This is where the lying dumbbell triceps extension with a forced negative only rep finisher is bet. The position of the arm back behind the head throughout this exercise allows for a greater stretch on the long head of the triceps and the best stimulation of the triceps eccentrically. There also can be gains made through the use of lighter dumbbells and a metabolic training effect. Here we showcase a bodyweight combination that is performed in descending ladder fashion that actually uses the dumbbells as props to keep the wrist in a healthy and neutral position. Alternate between reps of seated floor dips and close grip pushups for a great burn and an opportunity to resist it for tricep muscle gains. Total body options from the modified overhead extension thruster to correctives like the dumbbell devils are additional exercise selections that will hammer the triceps and help to achieve a secondary benefit as well. It depends on the goal of your training. Finally, in order to fully shorten the triceps muscle you must at some point load the triceps in a position behind your body with the elbow straightened. This is the only way to place the muscle in a maximally shortened position. Now, while you may not be able to handle very heavy weight here it does not mean that you should avoid it. In fact, you need to do this if you want to stimulate maximum triceps activation. The dumbbell kickback is the best dumbbell option here by far. If you are looking for a complete step by step workout program that will help you to put the science back in strength and already selects the best exercises for each muscle group of the body, be sure to click the link below and sign up today to start training like an athlete with any of our plans
Date: 2022-04-22

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Comments and reviews: 10

Justin
With the exception of sportsmen, I think most people train to get an asthetic look. We want big muscles and it is amazing you take the time to do videos like this to help us. I am probably going into bodybuilding territory here oppose to weight training. If you imagine a triangle and draw a horizontal line through the center it will be divided into two halves. One third at the upper part of the triangle and two thirds at the bottom. In terms of arms, my own view is that we should train the triceps to be the size of the two thirds at the bottom of the triangle and the biceps being the one third at the top of the triangle. So essentially, in my humble opinion, if you are training in balance your triceps should be twice the size of your biceps. I guess it just seems at odds, again in my humble opinion, that your biceps are twice the size of your triceps. I hope this doesn't come across as negative or being disrespectful. I just think if you are accomplished at tricep exercises it should reflect, maybe not perfectly, but towards the proportions I suggested in my analogy. I just thought maybe the training regime should be explored to recommend spending twice the amount of time training triceps versus biceps.
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Marc26
I've always leaned toward dumbbells, when I started lifting back in 8th grade at 14 I realized that dumbbells were a better option and better fit for me. My friemds went to the machines they're easier let's not lie about that and they tend to lie to you about how much your actually lifting which is never as much as it says.
Dumbbells to me are perfect it's weight up stabilize and down and your holding that weight the whole time you have it in your hand. I love dumbbells and most of my workouts are free weights, ill use the cable Flys and peck deck but thats about it or maybe the Smith machine once in a while
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Xperto
01: 14 Strength 01: 47 Upright dip, 03: 24 Dumbbell close grip press (Optional 01: 30 Close grip bench press)-
03: 36 Power 03: 53 Dumbbell JM press, 04: 52 Plyo diamond cutter push-up-
05: 16 Hypertrophy 05: 37 Lying dumbbell tricep extension-
06: 55 Metabolic 07: 47 10, 8, 6, 4, 2 reps drop set OR 07: 53 Mechanical drop set 07: 00 Bodyweight floor dip - 07: 05 Close grip dumbbell push-up-
08: 24 Total body 08: 34 Overhead extension thruster-
09: 09 Corrective 09: 41 Dumbbell devil-
10: 54 Full extension and contraction 11: 15 Dumbbell kickback
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Outdoorsy
Man I just want say thank you for this dumbbell series. I'm turn 42 right away and haven't lifted in 15 yrs or so. But have started again, hard at it, but due to small house, kids etc have very limited space, but I have a few dumbbells, so far in 3 months iv added 2 1/2 inchs to my arm ( unflexed) following most of the exercises in this series. Can't thank you enough.
Looking at a pulley system (DIY thing) to add to my options using the dumbbells as the weights.
Any ways thank you for giving me back my body, haven't been this hard in yrs and yrs.
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hard
01: 14 Strength 01: 47 Upright dip, 03: 24 Dumbbell close grip press (Optional 01: 30 Close grip bench press) 03: 36 Power 03: 53 Dumbbell JM press, 04: 52 Plyo diamond cutter push-up 05: 16 Hypertrophy 05: 37 Lying dumbbell tricep extension 06: 55 Metabolic 07: 47 10, 8, 6, 4, 2 reps drop set OR 07: 53 Mechanical drop set 07: 00 Bodyweight floor dip - 07: 05 Close grip dumbbell push-up 08: 24 Total body 08: 34 Overhead extension thruster 09: 09 Corrective 09: 41 Dumbbell devil 10: 54 Full extension and contraction 11: 15 Dumbbell kickback
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Bert
I've just started watching Jeff 3 days ago & have rearranged my workout plan accordingly. From the first video he said he was a trainer & hit on both my detects, rotater cuff & upper back ( surgeries) so I can do more to achieve my strengthening goal. It's Exactly what I needed. Thank you At lean X. Looking forward to more.
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John
Sir, when people search for -dumbbell- workouts they mean just pure small home dumbells and nothing else but instead, you show exercises that require professional gym-type weights and equipment, plz next time just show exercises that require only dumbells instead of blatantly click-baiting your audience.
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John
For the lying dumbbell triceps extension, if you're at home and don't have a bench, you can do it off the side of the bed, you'll just have to move your head further off the bed than you would on a bench so the dumbbells don't hit the side of the bed before you've gone far enough.
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Jonathan
3: 19
3: 54 Dumbbell jam press
4: 55 Plier Dimond cutter Pushup
5: 38 Lying Dumbbell triceps extension
7: 03 Floor dip
Total Body:
8: 34 Overhead Extension Thruster
9: 40 Dumbbell' devil
11: 15 Tricep kickback
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Lou
Definitely going to blow the triceps up!
Hey Jeff I noticed you wrap your thumbs on the close grip barbell press in beginning of video, try it without wrapping them. I feel a better stretch and less focus on gripping the bar
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