Hey, what's up Nation? Today I'm going to show you guys two must do exercises for bigger triceps
Now everyone's always worried about trading their biceps. Don't get me wrong
Biceps are great but by means to because there's only two muscles here if you guys want big juicy beefy arms
[then] you need to hit your triceps
Triceps make up [two] [thirds] of your arm, and if you're looking for that swagger
You know walking down the street chicks are checking you out
Pop that tricep real quick, [and] you bust your sleeve open on your t-shirt
TricePs are going to do the job the bicep is just going to push it up a little in front
We don't care about that well we do but you know what
I'm saying
Anyways these two exercises the reason why I picked them is because the first one's going to tag at all three heads of the triceps
Which is obviously very important and the second exercise you're still hitting a bit all three heads
You're still going to be targeting your medial head
But it's going to place more emphasis on the lateral and long heads and lateral and long heads
This is the lateral head right here long heads in the back
So we're going to be hitting those extra-hard now for each exercise the sets and reps is going to be a little different
So [I'll] discuss those before we [start] the exercise
So the first one is going to be a weighted
Dip now when you do the weighted dip [I] want you guys doing [4] sets of 10 repetitions
however, you're going to have a burn set involved with each set and what that is is you guys are going to be performing your
Dips you do as much weight as [you] can with 10 repetitions
Then as soon as you're done
You're going to drop the weight, and then you're going to rep out as many reps as your can without the weight
So what that's going to look like is
this grab your weight if
You don't have a weight belt guys you can obviously take a dumbbell and put it between your legs if you have to
But you're going to get your weight
You're going to rack it up on your hips just like this and then when you perform the movement guys obviously we're doing triceps
So our goal is [to] keep [ourselves] as upright as possible, and then go down as low [as] we can
So all the way up chest up all the way down [pass] parallel all the way back up
Squeeze the bar as hard as you can all the [way] down
All the way up for ten repetitions
Now like I said this is targeting all three heads of the tricep and the reason why we're [doing] this first is for the obvious
Reason we're doing it weighted
We're trying to add more than just our body weight
So you're probably going to need all the strength you can get to start with this movement now
I will say though if you start doing your way [to] dips and you can bullshit like this
You're not doing anything you're not even breaking
parallel
If you want to grow your triceps or any muscle for what for that matter you need to be able to work through the full
Range of motion so maybe on sets one in two you're able to get ten repetitions
without cheating but on sets three and four you start to get tired lower the weight a bit, so
finally what I want to show you guys the actual set all the way down all [the] way up all the
Way down all [the] way up ten times
Then as soon as you're [done]
Drop the weight and then rep out as many dips as you can
before your arms fail
and
That's going to complete one set now because we're going to exhaustion on this I do want you guys
resting 60 to 90 seconds max in between your sets and
If you're not used to doing this you may have to lower the weight on your second set
But that's fine because going from muscle fiber stimulation. We're not trying to increase our max on our dips
We're just trying to hit the triceps as hard as we can
Now the other exercise. I want you guys to do is going to be a dumbbell skullcrusher
Now for this exercise in your tricep routine. I want you to use this as your last exercise
for a few different reasons
Number one, it's an awesome exercise and number two
Because we're using lighter weight to do this to get proper range of motion
I don't want you guys to feel like when you go to every single exercise that you have to lift as much weight [as] possible
You [need] to lift as much weight as you can with proper form and when it comes to skull crushers a lot of people
Destroy their elbows because they lift super heavy weights when they do it and myself if I start my if I start my tricep
work out with
Dumbbell skull Crusher's or regular skull crusher's I have to use more weight because my triceps are fresh
But if you do it last you have to use less weight because your triceps are already fried
But you're still getting the same muscle engagement. So we're kind of tricking our bodies into getting just as great a workout with lighter weight
To perform this movement
What you're going to do is grab [your] dumbbells, and you're going to sit back
Slide up. I like to put my feet on the bench because there's no need to stabilize yourself
[you're] just working your triceps, and then once you're in place. You're going to keep your elbows [in] one spot and
You're going to come down. Just like this as
Low as you [can] and then back up to
The top of the movement now [you'll] notice that my palms are facing in when you when you do a barbell skullcrusher
Your palms are facing down by turning our arms in like this
We're actually going to be targeting the medial and long heads
I mean, I'm sorry the lateral and long heads more with the exercise and like I said it's very important
That you keep those elbows in one place
And then go all the way down and all the way up and another benefit [to] the dumbbells is
obviously
There's more control that has to be had
The more instability you create in an exercise the more muscles you got to flex and tense in order to stabilize throughout the movement
so you're really going to have to activate and flex those triceps hard in order to control that weight on the way down and
On the way up
So what you guys are going to do here is you're going to do ten repetitions
as soon as you're done, you're going to throw those on the ground and you're going to do a burn set again and
You're going [to] rep out
With whatever weights you choose
Again proper form all the way down all the way up and really focus on
targeting and isolating those triceps guys when you're doing muscle building exercises
The whole point of this is to create [that] mind-muscle connection
To where you feel everything ripping and tearing on every single repetition
I get so pissed when I see people do skull crushers like a
Jackass with way too much weight and all they're doing is swinging their arms
I'll show you what I mean, you see videos like this all the time on Youtube. You know it looks cool
don't get me [wrong] it looks cool to put
5,000 pounds on a bar and then swing it around, but you guys aren't watching this channel
Well, maybe you are. I hope I look cool
You guys are not watching this channel because I teach you how to do things to look cool
I teach you how to do things in order to build muscle
And if you're throwing tons of weight on a bar, and you're doing your skull crusher's same thing with the dumbbells
But you guys see this all the time coming behind the head and then coming [back] up like this
You're using momentum
To throw that weight up and down. [I] mean guys take a look what do you think's isolating your triceps more from muscle
Breakdown and Regrowth going like this or that
controlled motion all the way down and
All the way up, I mean even with this bar
I can feel it more of my triceps going all the way down and all the way up
versus doing this and using the elasticity in my muscles to throw the weight around so
That's another reason why I wanted you guys to do the dumbbells because I don't see a lot of people in the gym
Do it with dumbbells
But I do see a lot of that error of throwing the weight around so I know even if you're not doing it on purpose
[once] you grab those dumbbells
[it's] gonna be a whole new world of gains for those triceps
Hope you guys enjoyed this video be sure to hit that like and subscribe
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