STOP, You're Training Your Triceps All Wrong!
If you want to know how to build bigger triceps, how to get bigger triceps, or how to build big triceps that fill out your shirt sleeves, this video shows you what you may be missing. You can do tricep pushdowns, close grip bench presses, skull crushers, overhead extensions and kickbacks, but if you are not putting the long head of the triceps under tension in the right positions, your arms can still look flat from the side and lack the thickness you are after.Fix Flat Triceps Here - http://athleanx.com/x/fix-flat-triceps
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The long head is the largest head of the triceps and one of the biggest contributors to overall upper arm size. If your goal is to build bigger arms, you cannot just add more tricep exercises. You have to challenge the long head in both positions where it can work hardest: with the arm overhead in shoulder flexion to create a strong stretch, and with the arm driven back behind the body into shoulder extension to create a hard shortened-position contraction.
In this video, I break down the most common triceps training mistakes that keep people from getting bigger triceps and show you how to fix each one.
First, we look at the skull crusher. Most people lower the weight toward the forehead and think they are maximizing the stretch on the long head. The problem is that the upper arm often stays too far in front of the body. By allowing the arms to angle farther back behind the head and then keeping that upper-arm position fixed while bending and straightening the elbows, you can place much more tension on the long head of the triceps.
Next is the tricep push away. This exercise can be great for building big triceps, but only if the line of pull is right. If the arms finish too low and become almost parallel to the rope, tension drops. The fix is to finish with the arms higher so the forearms stay more perpendicular to the cable. I also show you the step-through push away, which lets you use more weight, create controlled momentum on the concentric, and then overload the eccentric while still getting a strong overhead stretch.
The third exercise is the dumbbell overhead tricep extension, or power bomb. This is one of the most popular exercises for anyone trying to get bigger triceps, but shoulder mobility and elbow position can ruin it. When the elbows flare wide, elbow range of motion gets shorter and the triceps lose tension. By setting an incline bench behind you, you can reduce the shoulder-flexion demand, keep the elbows more forward and close to the head, and still get a deep stretch on the triceps without forcing the shoulders into an uncomfortable position.
Stretch-focused tricep exercises matter, but they are not the only exercises that matter. To fully develop the long head, you also need movements that take the arm behind the body and place the triceps in a strongly shortened position.
That is where the Wolverine pulldown comes in. Because the long head crosses the shoulder joint, it also helps extend the arm behind the body. The Wolverine pulldown combines a pulling motion with elbow extension, allowing you to pull the elbows tight to the body and then drive the hands behind you for an intense contraction. This complements your overhead work and helps create more complete triceps development.
Finally, we fix the dumbbell tricep kickback. Kickbacks get criticized because they are often done badly. As fatigue sets in, the lower back rounds, the elbows drop, and the exercise becomes a weak elbow extension. The solution is to perform the kickback face down on an incline bench. The bench stabilizes your torso, removes the low-back limitation, and lets you deliberately drag the elbows behind the body before extending the dumbbells. This ensures every rep starts from the position that maximizes contraction of the long head.
If your triceps look flat, your arms do not fill your sleeves, or you feel like your triceps have stopped growing even though you train them consistently, this video will show you how to build bigger triceps by improving exercise selection, setup, range of motion, arm position and tension instead of simply doing more sets.
The biggest takeaway is simple: if you want to know how to get bigger triceps, train the long head in both a stretched position and a fully shortened position. Combine both and you give yourself a better chance to build thicker, fuller triceps.
If you are searching for how to build big triceps, how to build bigger arms, the best tricep exercises for mass, the best tricep exercises for the long head, or how to grow your triceps faster, start by fixing the mechanics shown here.
For a complete tricep workout, check out the Perfect Triceps Workout on this channel. If you want step-by-step training programs designed to build muscle with better mechanics, visit ATHLEANX.com.
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