What's going on Nation?
Today I'm gonna share with you my top 5 dumbbell tricep exercises to help you build more muscle and strength
Now the key to building big triceps is making sure that you're targeting all three heads throughout your tricep routine
You also want to make sure that you're performing the movements that require the most energy first this beneficial for two reasons
Number one you can focus on building more strength on these exercises and number two you will
pre-exhaust your triceps so when you get to the
exercises that require less weight you can focus on form making them more effective in terms of breaking down muscle and
building a stronger mind muscle connection
Remember without a strong mind muscle connection you could be wasting some serious time in the gym
So click the link below to learn more about it and how to improve it now on to my top 5 dumbbell tricep exercises
The first exercise is my favourite
It's called a powerbomb or a dumbbell seated overhead tricep extension
And it's really great for targeting the long and medial heads of your tricep
Now this exercise can be done one of two ways you can do it standing, or you can do it seated
I prefer to do them seated if my goal is to solely focus on destroying my triceps when you do this exercise
Standing you put a lot more pressure in your core, so you won't be able to lift this heavy
And if you're not used to it or like I said if the goal is to really focus on your triceps
You're gonna have to flex your glutes flex your core and maintain all this stability
Which is taking energy away from the actual exercise, so do it either way. I'm gonna do mine seated so for this movement
What you want to do
Is have a seat just like this from here dumbbell up to your shoulder
Once in place you can extend your arms up over your head keep your palms facing forward, so keep your wrist straight
You notice I have the dumbbell
Parallel to the ground and then from here while only bending at the elbows you're gonna come back
Behind your head, just like this all the way down all the way to the top of the movement and then repeat
Make sure you're controlling the negative of the entire time
And then you're really flexing and squeezing your triceps back to the top of the movement now
You might see a lot of people start to go, too
Heavy on this exercise and this starts to happen and the range of motion gets shorter and shorter and shorter
don't be one of those people use weight that you can handle all the
Way down all the way up and repeat for your entire set now a couple other tips
I want to share with you guys as you start moving into heavier weight with this exercise
You might notice a bit more pressure in your core especially around your lower back, and that's happening for a few different reasons
One of the most common ones is because your body is slowly sliding forward
So you're changing all the angles and you're putting a lot more pressure here
And your back is arched and you're trying to you know basically perform the movement without proper form
I like using seats where I can actually push myself in and make sure my butt is all the way back against this pad
number two if you're not activating your internal belt
Especially when going heavy, that's when you're going to start to run into problems
And what that means is when you're doing this exercise and you have the dumbbell up and over your head take in a breath
Flex your abs squeeze your core all the way down all the way up
Breathe out taking another breath
all the way down all the way up and
Repeat so make sure you're activating that internal belt give it a shot, and if you want try it standing. That's okay, too
Whatever works for your workout the second exercise is the dumbbell
Skullcrusher and actually the other variation with the barbell who is one my favorite tricep exercises as well
And I'm sure you've probably done that one and there's only a few differences between doing that in this and the main one being
using dumbbells and not a bar
So what happens when you bring a dumbbells into the equation is you always have to focus on having more control
And we're gonna talk about that when doing this movement
It's a really great exercise
once again targeting the long and medial heads of the tricep and what you're going to do is get into place by kicking up the
Dumbbells, just like this
And you're gonna hold them straight over your head palms facing each other
Once in place the way you perform this movement squeeze the dumbbells as hard as you can and while only bending at the elbows
Control the dumbbells down by the sides of your head once fully descended back to the top of the movement
flex your triceps as hard as you can and
repeat now
This is the most important thing guys when doing this exercise if you don't keep the bottom half of your arm
Perfectly straight in one place you're gonna
Take a lot of the muscle engagement, which means muscle damage out of the exercise and you will not be hitting your triceps
Which is possibly as hard as you possibly can what I mean by that is if you start doing this and then this
It's like half the tensions basically gone almost like like 60 70 percent. You can feel the difference so keep your arms straight
Control all the way down all the way up really squeeze those triceps and repeat for repetitions
The third exercise is going to be the dumbbell tricep press
This is a lot like the close grip bench press
Only difference is you're using dumbbells and you're gonna keep your palms facing in throughout the entire movement
So guys grab your dumbbells and what you're going to do is get into position just like this
Make sure you set up on the bench properly turn the dumbbells so palms are facing your face and then from here
You're gonna lower the dumbbells over your torso and you'll notice that when I get to the bottom of the movement
I'm forming 90-degree angles with my arms and now from here
and this is the important part press back up over your torso and
Flex your triceps as hard as you can I don't want you guys going down like this
And then as you press pushing up and over your chest
That's gonna bring more of your chest into the movement now if you've never done this exercise before and you're not used to it
I recommend using light weight focus on that mind-muscle connection and get used to pressing over
Your core as opposed to the traditional bench press which is over your chest, so just like this all the way up
All the way down
all the way up
and
That's how you do the exercise so guys a really great movement for targeting the lung and medial head to the tricep
Just make sure you don't make the mistake of going too heavy
And you start thrusting the dumbbells in the air make sure you can control the dumbbells with every single rep
Squeeze them as hard as you can and feel the burn on every single set
So the next exercise requires a bit more focus on form than using heavy weight
It's a really great movement to target the long and medial heads of the triceps
And it's the seated dumbbell single arm overhead tricep
extension
So for this exercise what you're going to do is grab one dumbbell you're gonna hold it up and over your head with your palm
Facing forward put your other hand on your hip just like this make sure your back is flat
Against the seat and then from here what you're going to do while only bending at the elbow is
Control, the dumbbell and bring it down behind your head as far as you can and then return back to the starting position and repeat
for reps now when performing this movement guys you want to make sure that when you get to the top you're flexing and
Squeezing a tricep as hard as you can and you're controlling that negative the entire way down
if you start using weight
That's too heavy you might notice that you thrust the dumbbell into the air by contorting your body, and you let it drop way
Too fast so you're thrusting and then dropping and you're not working your triceps at all
Control, the dumbbell by squeezing it as hard as you can going nice and slow on the negative
back up to the top of the movement and
then repeat and it also goes without saying that as soon as you finish on one side you're gonna switch and
Move to the other side and complete the same amount of reps to complete one set now another quick tip for this exercise
I actually like doing it
towards the end of my workout when my triceps are
Already a bit fatigued. I find that if my triceps are already fatigued
I can use that same 20 pound dumbbell and you get a much
Better workout with it because I can isolate and really target the area
It's warmed up all the Bloods in there the muscles already starting to break down
And if you have a hard time of mind muscle connection
you can utilize this to help with that as well and then lastly for those of you who need to warm up your triceps a
Lot before going into your routine
Maybe your elbows start to hurt when you start doing your workouts if you grab like a 5 or a 10 pound dumbbell and do
one to two sets of 10 to 12 reps per side
It's a really great warm-up before going into the actual routine
The last exercise on my list is the dumbbell tricep kickback and again
this is an exercise that I like to use as a
Finisher at the end of my workouts when my triceps are already fatigued and now a lot of people when they do this
Exercise they use a lot of momentum because they use too much weight
But don't want you guys to fall victim to that and what I mean is
You see a lot of this happening what you like boom and you just kind of thrust it out put some hips into it
It's like you're doing a dance move on the bench. I mean if you want to dance
I guess you could do it, but that's not what we're here for we're here to hit that tricep
So if you really want to focus on isolating that lateral head the way you're gonna perform this movement is first
Grab a light enough pair a light enough dumbbell that you can handle
Get into position by posting with one arm and then posting with the opposite leg
I like to actually kind of stick my butt out and arch my back to make this as solid as possible and then from here
Bring your elbow up to keep your arm perpendicular to the floor squeeze the dumbbell as hard as you can fully extend back
Hold for a second squeeze that tricep as hard as you can
Control the movement back to the starting position and repeat
For repetitions, and this is what's important guys if you go, too
Heavy you're not gonna be able to hold and squeeze for a second at the top
And you're not gonna be able to control the negative and the negative is where all the muscle damage happens
That's where most of its happening so all the way back all the way down
Don't do any of this and then thrusting the dumbbell back forward nice and tight all the way back all
The way down and obviously as soon as you finish on one side you're gonna switch and complete the same amount
on the other to complete your set
Now that you guys know my top five dumbbell tricep exercises
Be sure to switch up your tricep workout by adding in a few of these exercises
Or if you want to make a routine out of the list follow these guidelines
three sets per exercise
ten to twelve repetitions per set and only rest sixty to ninety seconds max between sets and
Exercises if you haven't already check out my top five dumbbell bicep exercises as well
I'll toss a link of that in the info section below be sure to LIKE click that subscribe button and as always
more good stuff coming soon
See you guys if you're looking for our website that lets you build your own profile interact with other community members
Log your daily meal plan and add your own custom foods
Find the exact routines you're looking for to reach your goals on a weekly basis
new recipe ideas to help improve your meal plan and you enjoy learning new things to take your
Workouts to the next level join Musculastrength.com. What's your maximum output?