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If you want to build big triceps you have to make sure you are avoiding the biggest triceps workout mistakes while not forgetting to do the right things. In this video, we are going to cover the 10 commandments of triceps training. The shalt and shalt nots of how to make sure every one of your tricep workouts is productive and helping you to pack on those gains to the back side of your arms.
This is the complete list of tricep training tips found in this video:
1. Thou shalt do a dedicated triceps workout each week
2. Thou shalt be mindful of your back training
3. Thou shalt not forget pushups
4. Thou shalt perform full extension (yeah, full like ALL the way full)
5. Thou shalt not fear thy kickbacks
6. Thou shalt bend thy wrist
7. Thou shalt fix your posture for bigger triceps (yes posture)
8. Thou shalt train all parts of the strength curve
9. Thou shalt always remember to train your triceps heavy
10. Thou shalt not forget to train triceps light
Taking from the triceps master tip on our channel, you must remember to straighten your elbows all the way on your tricep exercises. Far too often, the elbows will be left a little flexed and the medial and long head of the triceps don’t get adequate activation by never reaching a full contraction.
It is important that you add a dedicated triceps workout to your training week. Often times, people who follow push pull legs and total body splits relegate their specialized triceps work to a couple exercises at the end of the workout. Not only is their inadequate volume but they aren’t attacking these tricep exercises with enough energy given that they are already fatigued from the other exercises they did earlier in the workout.
It follows up that you also will need to be aware of when you are planning your triceps workout in your overall weekly workout schedule. This is because there is a carry over between some of the back exercises that you might do that will also tax your triceps and not allow them adequate time to recover. If you do pullovers or straight arm pushdowns in your back workouts then you will need to consider when you place your triceps workout in your routine.
Pushups are incredibly versatile for building bigger triceps because of what they do for increasing volume without needing extensive equipment or space. In fact, they can be the perfect drop set option for any compound exercise that precedes it. You just have to remember to tweak the pushup in a way that places more of the stress on the triceps rather than the chest or shoulders.
Don’t forget to do kickbacks if you want to build big horseshoe triceps. The movement is one of the very few that helps to place the triceps in its most contracted and shortened state with the elbow back behind the body and the elbow full straightened. Active insufficiency will cause you to sacrifice the weight you can use on the movement but the peak tension generated is worth the inclusion.
You must always remember to train your triceps heavy if you want to see maximum growth. Heavy exercises like the close grip bench press, lying ez bar extension and even weighted dips are all candidates to help pack on some size on your triceps while fitting the bill of the heavy movement required to get the job done.
That said, you must also remember to use light triceps exercises if you want to build bigger arms. The reason for this is that using light weights for high reps in your tricep workouts is going to spark a different set of growth stimulus – metabolic stress. When you perform high reps you accumulate metabolic buildup that can serve to stress the muscle cell and cause adaptation that forces new muscle growth and bigger triceps.
There are more commandments of triceps training to share but they are packed into this one comprehensive video. If you are looking for a complete program that will help you to build a big, ripped athletic set of triceps while training like an athlete head to and get the ATHLEAN-X Training System. See how to be explosive and powerful while still building functional muscle in just 90 days with Jeff coaching you every step of the way.
For more videos on tricep workouts and the best triceps exercises for building bigger arms be sure to subscribe to our channel here on youtube at
47 comments
NOTIFICATION SQUAD GIVEAWAY – It’s back!! 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. Click the link to see if you’ve won. No strings attached!
https://giveaway.athleanx.com/ytg/triceps-10-commandments
If you don’t win, no worries, you’re not going away empty handed. 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…
Does anyone have a link to the chart 7:40?
Thank you!
10 commandments for forearms training
It's the best beard I've ever seen, don't cut it, Jessie
so now he has raiden on board in his team I am sure everything will be fine from now on
Letting both wrists turn when I do tri's made the difference in evening up the left one, this channel has really great info
Sir I have a doubt
When ever I do bicep curls I always get a strain on the opposite side of the elbow
I need to know the reason and cire for it.
🙏❤️
Anyone knows the article from which the muscle fiber composition of muscle groups is taken from ? Can't seem to find it.
That sounded creamy
Poor Jessie ……. LOL
that ending was a little too much
Im struggling with big forearm and small biceps.
What ever i do my forearm gets a huge amount of pump like wen im doing a barbell curl and even if i do a wide grip pull up , deadlift, compared to my biceps and triceps im having a big forearm what should i do to make it right. better biceps and triceps and small forearm?
THOU SHALT do more videos like this !
Estoy acostumbrado al español es tan extraño
Where’s all the pulling muscle we’re gonna get serious imbalances
Wait so I need to be doing heavy weight with triceps 2/3 of the time???? So like 6×5 with 2:30 minute breaks??? Someone please answer my Question thank youuuuuu
Could you make a vid on training the strength curve, its an interesting concept but I am not entirely sure I understand. Also great vid as always, and just did max size big fan homie keep up the great work.
Jeff dislikes his own videos to decrease imbalance😏
I rarely subscribe, yet alone comment. This guy is incredible, the gains I have made through following his advice is astonishing. I’ve trained for many years and yes I’m over 40, my only wish is that I found him sooner. You need no other source apart from this remarkable human beings advice. On a personal note, I’d very much like to say thank you to Jeff for sharing his science, wisdom and knowledge
Hamstrings!!!!!
Good thing for J that the toilet paper shortage is over.
If it wasn’t for your YouTube videos my training would be terrible, you have helped all my lifts go up,well keeping perfect form. amazing how much you know about health and how well you pass your knowledge of it, keep the GAINZ coming baby #ATHLEAN-X4life
Love the “commandments” series – glad to see them back!
Big Guns to get the job done 💪💪💪💪
That was really something to start out for me even if I just completed triceps for the day
Jeff where did you get that blue pull down rope?
Trust. Those extra two inches matter
You are talking too much.
I’m late, but if anyone wants the link to the chart about the muscle groups in relation to type I and type type II fibers, here’s the chart
https://images.app.goo.gl/jNd3Fd6haoskhAkx9
Great video, awsome tips!
Thanks a lot, this helps. Can you do this also for the Biceps. I know you posted a lot of exercises and I follow 1 of your trainings. But this wraps it all up.
Brazers, stop with the bs flattery comments.
Great video! Needed some of these for sure!
I’ve found super setting the kickbacks with tricep pull downs really effective. You can really feel the burn and get a great pump with just a pair of 4/5kg weights and around 20kg on the pull downs
Ok…hands up you guys who lifted heavy for YEARS and never once did more than 12 reps…😳😳😳😳😳😳😳😳😳😳
Repent and Believe the Gospel of Jesus Christ. Seek the Lord while He may be found. Call upon Him while He is near. If you confess with your mouth that Jesus is Lord, and believe in your heart God raised Him from the dead, you shall be God bless you all💯🙏🏾.
Why was I taught full extension was bad for my joints?
Too much info, not enough meat
THIS VIDEO IS THE BIBLE OF TRICEPS GROWTH
Dude is that an orb on 3:08 or a firefly behind jeff
I'm probably shorter than Jeff and I'm definitely smaller than Jeff but when I do kickbacks I use 35 lb dumbbells and do paused reps and there is definitely much carry over especially with the deadlift since the triceps and the lats work together to keep the bar close
jeff and jeremy ethier are my go to for workout information. the only people i feel that i can trust
does anyone know what that blue rope for tricep push down is and where to get one?
Jeff please continue the series
Please dedicate 10 commandement for Calves🙏
"get the extra two inches because it matters" Michael Scott has entered the chat
Wheymen.