The BEST Dumbbell Exercises - TRICEPS EDITION!

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  • Published: 05 May 2019
  • Dumbbells do not have to be a sacrifice when it comes to building bigger triceps. In this video, I’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.

    For more videos on how to build bigger triceps and the best dumbbell exercises for every muscle group, be sure to subscribe to our channel here on RUclip below and turn on your notifications so you never miss a new video when it’s published.

    Build Muscle in 90 Days - athleanx.com/x/my-workouts
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Comments • 1 367

  • ATHLEAN-X™
    ATHLEAN-X™   7 months back

    *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! 
    https://giveaway.athleanx.com/ytg/best-db-triceps

    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…

    • Austen Persons
      Austen Persons  7 months back

      ATHLEAN-X™ Could you put something about how to recover from a groin injury? and how to build it back up

    • LAXMAN CH
      LAXMAN CH  7 months back

      Post a video for beginners routine for a month before they start training heavy

    • Steve McGavock
      Steve McGavock  7 months back

      Darragh Tate .///?//?////////????//////////?////////????/???????///

    • bearshark p
      bearshark p  7 months back

      Im finding this type of videos to be most informative and effective.

    • lasnite
      lasnite  7 months back

      ATHLEAN-X™ Great video. I’ve been watching your vids for about a mth now. I really like the ab series and I’ve incorporated exercises such as the leg lift figure 8 and ensuring to tighten my stomach when I perform exercises.
      Q: Looking at this vid, I have a question. Does building strength equate to bigger muscles?

  • NYPANAMA
    NYPANAMA  6 days back

    What if you get problems with your elbows, when doing exercises for triceps?

    • Aleksander Jaworski
      Aleksander Jaworski  1 weeks back

      The best part of dumbbells is that you can recover faster and train more often than when you use barbell.

      • GWR C
        GWR C  1 weeks back

        ATHLEANMEATX

        • Kartik Sharma
          Kartik Sharma  1 weeks back

          4:00 5:00 7:25

          • Hank Young
            Hank Young  2 weeks back

            MUCH, much appreciated; think your description of the corrective exercise is a help to my general conditioning I've been seeking for months, and the clear description of both technique and philosophy makes your videos the best!

            • parth soni
              parth soni  2 weeks back

              How many sets doing in one of each exercise?

              • Y14 Yaco
                Y14 Yaco  3 weeks back

                I was wondering if you made video on how to workout tricep, when dealing with ulnar nerve problems in the elbows?

                • parth soni
                  parth soni  3 weeks back

                  Thank you Sir it is very help ful

                  • maniii
                    maniii  3 weeks back

                    if he dont says anything about the sets. Should we do one ore three sets ?

                    • ZABUMASTER
                      ZABUMASTER  4 weeks back

                      But the real question is that is it best tricep exercises dumbbell edition or is it best dumbbell exercise tricep edition?🤭🤔🤫🤫🤔🤔🤔

                      • Noah Colbert
                        Noah Colbert  4 weeks back

                        And now Imma get detentions at school because I'm not doing work, my arms are dead. THANKS

                        • يوسف نانو
                          يوسف نانو  1 months back

                          📲*00212679620248* *whatapps*📲
                          سـمـعـت🧏‍♂️ كــثــيــر مـن الــشــبــاب يــبــحــثــون عــن طــريــقــة فــعــالــة✅ لـتـكـبـيـر الــقــضــيــب
                          وأنـا أبـشـركـم😉 أنـي حـصـلـت عــلــى الــطــريــقــة الأصــح👍 والـمـنـاسـبـة👍 وهــتــشــكــرنــي بــعــديــهــا
                          تـواصـل مـعـي وأنــا بــشــرح لــك سـر الـوصـفـة📲*00212.679.620.248* *whatapps*📲

                          • SeiShinjitsuShi
                            SeiShinjitsuShi  1 months back

                            Lots of these require a bench too

                            • JADEN VT
                              JADEN VT  1 months back

                              6:00

                              • The Noob One
                                The Noob One  1 months back

                                Dumbbell kickback the easiest

                                • Farrier TV
                                  Farrier TV  1 months back

                                  I do like the information. That being said I’m coming for a quick lesson before my workout. Is there anyway you could do a shorter video that just discusses the workout and correct form and then link the science behind it in an additional video I can watch or listen too after the workout when I’m down the road. I think it’s easy to get a bit side tracked with all the information being presented. Just a request though.

                                  • Another brick In A Wall
                                    Another brick In A Wall  1 months back

                                    3:22
                                    5:46

                                    • Rhakesh G
                                      Rhakesh G  2 months back

                                      How is this content free bruh, i only have dumbells to work with and this just saved my life!!

                                      • Zetsuke4
                                        Zetsuke4  2 months back

                                        Nice

                                        • PunkyRB
                                          PunkyRB  2 months back

                                          7:00 8:34 10:23 11:14

                                          • George Anastasopoulos
                                            George Anastasopoulos  2 months back

                                            Another excellent video, but what about the overhead dumbbell extension?

                                            • Issy
                                              Issy  2 months back

                                              Really want to get my long head to grow

                                              • Sierra Alpha Romeo
                                                Sierra Alpha Romeo  2 months back

                                                When jeff was born, he drove his mom from hospital.

                                                • Sierra Alpha Romeo
                                                  Sierra Alpha Romeo  2 months back

                                                  Jeff had a duel with superman. The loser had to wear red underwear over the pant their entire life.....

                                                  • abc def
                                                    abc def  3 months back

                                                    3:18
                                                    3:54
                                                    5:37
                                                    7:13
                                                    8:35
                                                    11:15

                                                    • Otx hector S
                                                      Otx hector S  3 months back

                                                      What’s the best workout for my Idk if I can do it cuz I popped my shoulder out twice

                                                      • Kunta Hendricks
                                                        Kunta Hendricks  3 months back

                                                        And wants to Rebuild the Structure of My Body using Dumbbells only and a bench

                                                        • Kunta Hendricks
                                                          Kunta Hendricks  3 months back

                                                          What would you prescribe for someone like me who is 42 Years of Age 240lbs, 6' 3.5" and wants to get back to my original size of 262lbs all muscle 2% body fat

                                                          • jas jas
                                                            jas jas  3 months back

                                                            Imagine him on roids

                                                            • big josh
                                                              big josh  3 months back

                                                              wtf is a romboy

                                                              • AvatarRokuWu
                                                                AvatarRokuWu  3 months back

                                                                Vascular AF

                                                                • Michael Quine
                                                                  Michael Quine  3 months back

                                                                  Dumbbell exercises : first exercise is on a dip bar ?

                                                                  • Yash Sontakke
                                                                    Yash Sontakke  3 months back

                                                                    U speak more teach Less

                                                                    • Koki
                                                                      Koki  3 months back

                                                                      You are by far my favorite go to for knowledge, tutorials, and explanations.

                                                                      • William O'Connell
                                                                        William O'Connell  4 months back

                                                                        After basketball season is tennis season, and shoulders, triceps, biceps, chests, and back are the primary muscles I use to play tennis, and I need power dumbbell excerises in order to increase my effectiveness of my game. P.s. Basketball season is after soccer season, then tennis.

                                                                        • Semiotichazey
                                                                          Semiotichazey  4 months back

                                                                          I don't have much to say - this is just clearly great advice. I'm impressed how well you hit every goal for a single muscle group.

                                                                          • Kahcai Lee
                                                                            Kahcai Lee  4 months back

                                                                            Laying dumbbell triceps extension, if I feel pain in my joints is that okay?

                                                                            • saksham rawat
                                                                              saksham rawat  4 months back

                                                                              Bhai tere body kaedi h

                                                                              • Noneofyourbusiness
                                                                                Noneofyourbusiness  4 months back

                                                                                The last one killed me

                                                                                • Persian King
                                                                                  Persian King  4 months back

                                                                                  Jeff doesn't lift weights, weights lift him.

                                                                                  • walter bishop
                                                                                    walter bishop  4 months back

                                                                                    Still waiting on a dumbbell workout with just dumbbells

                                                                                    • jardean hinchliffe
                                                                                      jardean hinchliffe  4 months back

                                                                                      Jeff can we get a back workout!!!!!

                                                                                      • Tamer Said
                                                                                        Tamer Said  4 months back

                                                                                        👍🏻👍🏻👍🏻

                                                                                        • Omar Garvin
                                                                                          Omar Garvin  4 months back

                                                                                          GR8 job sir ! learned alot

                                                                                          • fernando escobedo
                                                                                            fernando escobedo  4 months back

                                                                                            When Thanos snapped his fingers he eliminated half the universe to make room for Jeff biceps

                                                                                            • aman arya kashyap /AAk
                                                                                              aman arya kashyap /AAk  4 months back

                                                                                              Love u sir

                                                                                              • Mahsim Sarvi
                                                                                                Mahsim Sarvi  4 months back

                                                                                                thank you