Top 5 Dumbbell Tricep Exercises! Build Muscle & Strength! – ScottHermanFitness

(0:44)- Mind-Muscle Connection!

(0:58)- POWERBOMB: Seated Overhead Dumbbell Extension
(3:45)- Dumbbell Skull Crushers
(5:28)- Dumbbell Tricep Press
(7:08)- Seated Single-Arm Dumbbell Overhead Tricep Extension
(9:16)- Dumbbell Tricep Kickback
(11:14)- Make these exercises your new tricep routine!

(11:25)- Top 5 Dumbbell Bicep Exercises

*READ FULL ARTICLE WITH PHOTOS*

The key to building big triceps is making sure that you are targeting all three heads throughout your tricep routine. You also want to make sure that you are performing the movements that require the most energy first.

This is beneficial for a few reasons.

1. You can focus on building more strength on these exercises.
2. 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 MMC, you could be wasting some SERIOUS time in the gym.

Now, on to my top 5 dumbbell triceps exercises!

POWERBOMB: Seated Overhead Dumbbell Tricep Extension
This is my favorite triceps exercise of all time. It’s great for targeting the long and media head of the triceps and the pump is INSANE! When performing this exercise you can do it seated or standing. The main difference is that you will need more “core control” when standing. But if your goal is to focus on demolishing your triceps, I would perform them seated.

Once seated, you are going to pick up your dumbbell and hold it over your head with your hands together. From here you are going to lower the dumbbell behind your head as far as you can only bending at the elbows. Once fully descended, return to the starting position and repeat.

A tip to keep in mind when doing this would be to focus on using your internal belt for support. When you lower the dumbbell you put a lot of tension in your mid-section and as you start to lift heavier weight you may even feel pressure in your lower back. To combat this, take in a breath before each repetition and keep your core as tight as you can until you complete the rep. Then reset your breath and go again.

Dumbbell Skull Crushers
This exercise targets all three heads of the tricep (long, medial and lateral head) and requires a bit of coordination so I recommend starting with light weight first. Lay flat on a bench holding a dumbbell in each hand. Once in place, extend your arms up over your torso with your palms facing each other. From here, you are going to lower the dumbbells to the sides of your head ONLY bending at the elbow. Your arm, from your elbow to your shoulder, should not move. Once fully descended return to the starting position and repeat.

A quick tip for this exercise, do not just go through the motions here. Focuses on a controlled negative and at the top of each repetition squeeze your triceps as hard as you can. This will maximize your muscle damage during each set for more gains!

Dumbbell Tricep Press
When you don’t have access to a barbell, the dumbbell tricep press can be used to replace the close-grip bench press with a few minor adjustments. For one, when performing this movement you want to keep your palms facing in toward your chest. With that being said, lay flat on a bench holding a dumbbell in each hand.

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