Five triceps exercises for arm growth: close-grip press with a 4-second descent, decline lying extension, rope extension with a twist for the medial head, overhead cable extension, and pushdown from an offset stance with hip rotation.
I'm gonna be showing you the 5 best tricep exercises to help you develop new arm growth. The first exercise is the 1 1/4 close grip press. We're gonna use a biocromial grip. So when you're doing this, the easiest way to find biocromial is think like a zombie, arms out in front. Now grab the bar. We want a 4-second down cadence. 4, 3, 2, 1. He comes to his chest, he comes up a quarter, back down, and back up, really enhancing that tricep. Exercise number 2 is decline lying tricep extension. Cue number 1 is I like to put my finger in people's elbows, and I want you to wrap your whole arm around my finger. So as you do it, wrap my— your whole arm around my finger and push back up. There you go. Cue number 2 that I like is the head of the dumbbell, try and make that face and touch your shoulder. So make that face and touch your shoulder. That's excellent. And cue number 3 is looking at the axis and the arm of where the elbows are. So Kay's elbow is here at the moment. We want to pull him back a little bit, and what we'll find is as he does this, he'll get enhanced stretch through his tricep. Go ahead and do that. Try and make that touch, touch your shoulder, touch— pointing your elbows back even a bit further. There you go, really get that stretched out. Exercise number 3 is tricep rope extension with a twist. You bend your knees a tiny bit, stick your butt out towards me, and Now what I want you to do is I want you to wrap and really open up. So try and get your hands— so both of them neutral— split that bar. I want you to control it. So you like snap the bar, don't think about— there you go. And lock that elbow, lock that elbow out. I want this action, this action. That'll make all the difference in feeling it kind of medial to really getting that back head of the tricep. Exercise number 4 is overhead tricep cable extension. One thing that I never do is I never grab their elbows. You can really hurt someone if you grab their elbows and they don't have the range of motion and I've got load pulling them on the other side. Right. So what we want, what I want for Kay, I'm going to give him the verbal cue is I want you to bring your elbows behind your body more. Keep going and bring those elbows, really stretch it out. And you can probably see that stretch being more enhanced there. That's nice. And we really want these angles to be as vertical as possible. So we're really stretching out all that tricep. Fifth and final exercise is our tricep pushdown, which is our meathead exercise. Go for an offset stance. There you go. That way we just anchor down and put all the weight into your heels. Bend your knees a little bit. Let's rotate the hips out so we're in a nice stable position. Next thing I'm going to get you to do is pull your wrists down, cock the wrist down like this. There you go. The first manipulation I want you to make is I want you to push this really close to your body. So push it into your body. So as you push down, go push and try and push it close, push it close. So that's really enhancing that medial part of the tricep. Now as you come up, push it away from your body, right? So it's almost like an omni pushdown.
