The BEST Dumbbell Exercises - TRICEPS EDITION!

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  • Published: 05 May 2019
  • Dumbbells do not have to be a sacrifice when it comes to building bigger triceps. In this video, I’m going to show you the best dumbbell exercises for triceps to fit any goal you may have with your training. If you’re just looking to build the strength of your triceps, want to make them more powerful and explosive or just build them bigger and add size I’m going to show you the best exercises you can do to accomplish each.

    We start as we have in this entire series with the strength exercise. Here we have a tie between two exercises, the close grip dumbbell bench press and the weighted upright dip. Different than in the swap between a barbell and dumbbells in the traditional chest bench press, the narrowing of the grip allows far less torque and resultant stability demand to be placed on the shoulder joint during the cgbp. This keeps the weight high enough to let you still pursue strength on the lift.

    Likewise, on the upright dip, we can simply swap out plates for a single heavy dumbbell as the resistance with little to no drop off. The ability to progressively overload this movement is easy and therefore very conducive to those looking to build strength in their triceps with nothing but dumbbells.

    If power if more your goal, then the JM Press is a great option. The ability to initiate the movement with your elbows driving your triceps into position rather then the triceps overcoming the inertia on every rep is a significant advantage. An object in motion will tend to stay in motion. Getting the dumbbells moving will allows the triceps to kick in and explosively keep them moving up to the top of the rep. No sacrifice of the weight used needs to be made here and the built-in additional acceleration makes this a great dumbbell power option.

    If hypertrophy and bigger triceps is the goal and you feel as if you have used up your newbie strength gains to drive this, you can always focus on an exercise that will eccentrically overload the muscle. This is where the lying dumbbell triceps extension with a forced negative only rep finisher is bet. The position of the arm back behind the head throughout this exercise allows for a greater stretch on the long head of the triceps and the best stimulation of the triceps eccentrically.

    There also can be gains made through the use of lighter dumbbells and a metabolic training effect. Here we showcase a bodyweight combination that is performed in descending ladder fashion that actually uses the dumbbells as props to keep the wrist in a healthy and neutral position. Alternate between reps of seated floor dips and close grip pushups for a great burn and an opportunity to resist it for tricep muscle gains.

    Total body options from the modified overhead extension thruster to correctives like the dumbbell devils are additional exercise selections that will hammer the triceps and help to achieve a secondary benefit as well. It depends on the goal of your training.

    Finally, in order to fully shorten the triceps muscle you must at some point load the triceps in a position behind your body with the elbow straightened. This is the only way to place the muscle in a maximally shortened position. Now, while you may not be able to handle very heavy weight here it does not mean that you should avoid it. In fact, you need to do this if you want to stimulate maximum triceps activation. The dumbbell kickback is the best dumbbell option here by far.

    If you are looking for a complete step by step workout program that will help you to put the science back in strength and already selects the best exercises for each muscle group of the body, be sure to click the link below and sign up today to start training like an athlete with any of our plans.

    For more videos on how to build bigger triceps and the best dumbbell exercises for every muscle group, be sure to subscribe to our channel here on RUclip below and turn on your notifications so you never miss a new video when it’s published.

    Build Muscle in 90 Days - athleanx.com/x/my-workouts
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Comments • 1 336

  • ATHLEAN-X™
    ATHLEAN-X™   4 months back

    *NOTIFICATION SQUAD GIVEAWAY* - 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. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck! 
    https://giveaway.athleanx.com/ytg/best-db-triceps

    If you don’t win, no worries. 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…

    • Austen Persons
      Austen Persons  3 months back

      ATHLEAN-X™ Could you put something about how to recover from a groin injury? and how to build it back up

    • LAXMAN CH
      LAXMAN CH  3 months back

      Post a video for beginners routine for a month before they start training heavy

    • Steve McGavock
      Steve McGavock  3 months back

      Darragh Tate .///?//?////////????//////////?////////????/???????///

    • bearshark p
      bearshark p  3 months back

      Im finding this type of videos to be most informative and effective.

    • lasnite
      lasnite  3 months back

      ATHLEAN-X™ Great video. I’ve been watching your vids for about a mth now. I really like the ab series and I’ve incorporated exercises such as the leg lift figure 8 and ensuring to tighten my stomach when I perform exercises.
      Q: Looking at this vid, I have a question. Does building strength equate to bigger muscles?

  • Persian King
    Persian King  4 days back

    Jeff doesn't lift weights, weights lift him.

    • walter bishop
      walter bishop  5 days back

      Still waiting on a dumbbell workout with just dumbbells

      • jardean hinchliffe
        jardean hinchliffe  1 weeks back

        Jeff can we get a back workout!!!!!

        • Tamer Said
          Tamer Said  3 weeks back

          👍🏻👍🏻👍🏻

          • Omar Garvin
            Omar Garvin  3 weeks back

            GR8 job sir ! learned alot

            • fernando escobedo
              fernando escobedo  3 weeks back

              When Thanos snapped his fingers he eliminated half the universe to make room for Jeff biceps

              • aman arya kashyap /AAk
                aman arya kashyap /AAk  3 weeks back

                Love u sir

                • Dylan L.
                  Dylan L.  3 weeks back

                  Am I the only one that tried that one laying on the floor of the gym with my shirt off while everyone stared at me??

                  • Mahsim Sarvi
                    Mahsim Sarvi  3 weeks back

                    thank you

                    • Dan Boreham
                      Dan Boreham  3 weeks back

                      I heard Jeff's muscles are unionized in case he works them too hard

                      • The Art Yeti
                        The Art Yeti  3 weeks back

                        How old are you like... damn you’re ripped?

                        • Carlos Galindo
                          Carlos Galindo  3 weeks back

                          Fitness programs hate him, fitness buffs envy him.
                          See how one man who is scientific in his exercises and gains can make you into what your body needs @ ATHLEAN-X with Jeff Cavaliere

                          • 1sportlife
                            1sportlife  4 weeks back

                            Sport – you force, sport, you –the world!Who are not indifferent - a Charity collecting on the equipment -WebMoney WMID 879329632430 Z721659873225
                            E110221243924
                            G399697528818

                            • Little Undulate
                              Little Undulate  4 weeks back

                              ok im not trying to be racist or anything but if you turn his skin brown he would look like Obama....

                              • ninjak79
                                ninjak79  4 weeks back

                                Great video! Thank you.

                                • Deena Dhayalan
                                  Deena Dhayalan  4 weeks back

                                  What is your age athlean

                                  • Mitchell Collins
                                    Mitchell Collins  1 months back

                                    -floor dip and closed-grip dumbbell-pushup - 7:00
                                    -Overhead extension thruster – 8:34
                                    -devil exercise – 10:23
                                    -dumbbell tricep kickback – 11:14

                                    • Remuj 6
                                      Remuj 6  1 months back

                                      5:35

                                      • Łukasz S.kyWalker
                                        Łukasz S.kyWalker  1 months back

                                        Thx!!

                                        • Michael Steffan
                                          Michael Steffan  1 months back

                                          Hi Jeff, I'm brand new to weight training.I did my first ever push workout last week. My fave was the lying tricep extension. The problem is I was sore for an entire week. Is that normal?

                                          • Marcus Vasquez
                                            Marcus Vasquez  1 months back

                                            I heard this guy snorts matcha

                                            • CSI AUTO DETAIL
                                              CSI AUTO DETAIL  1 months back

                                              I want to get with the program you guys offer but I have some questions, what is the best way to contact you guys?

                                              • Jim Davidson
                                                Jim Davidson  1 months back

                                                I’m 27 soon to be 28 on Sunday I’ve always been average build and I’ve never been defined or had muscles... I started going gym almost every day for 2 months and I still didn’t have muscles, I then discovered Jeffs videos! 1 month in and my biceps are bigger than I ever thought they could be and just 1 month in I can’t wait to see 12 months in how much I will of achieved after having discovered these videos! Jeff is the man and you know what I love the fact he don’t do steroids, I love listening to Arnie but that’s why I was going gym everyday because Arnie swore by it.... but he was on roids that’s why he was there every day

                                                • Mads Lynnerup
                                                  Mads Lynnerup  1 months back

                                                  You are talking way to much

                                                  • yeshua yahwey
                                                    yeshua yahwey  1 months back

                                                    Good tips and advice as always, thankyou

                                                    • LuckyMulisha
                                                      LuckyMulisha  1 months back

                                                      Thanks again sir Jeff!!

                                                      • Ahmad Khalil
                                                        Ahmad Khalil  1 months back

                                                        I heard, when Jeff does pushups, he actually pushes the world DOWN.

                                                        • Ahmad Khalil
                                                          Ahmad Khalil  1 months back

                                                          Hey Jeff, do you have any tips for someone who's trying to put on muscle and is also anemic? Like nutritional, exercise, supplement tips?

                                                          • Bryan McGahey
                                                            Bryan McGahey  1 months back

                                                            Awesome content as always! Traps and lats edition would be a huge help for me. Keep on keeping on Jeff. Good work.

                                                            • Jordi Debeef
                                                              Jordi Debeef  1 months back

                                                              When is the right time to perform metabolic training? Always at the end of your workout?

                                                              • Josh Foxx
                                                                Josh Foxx  1 months back

                                                                No sets or reps ? Fail

                                                                • jacopo wae
                                                                  jacopo wae  1 months back

                                                                  Your arms vein looks like a phone cable

                                                                  • Dipendra Dhakal
                                                                    Dipendra Dhakal  1 months back

                                                                    How big sige tricp

                                                                    • Jasper G
                                                                      Jasper G  1 months back

                                                                      My elbow hurts when I do the lying dumbell extension. Why is that? Anyone having the same problem?

                                                                      • Thom Seehafer
                                                                        Thom Seehafer  2 months back

                                                                        You talk too much

                                                                        • Supriya Choudhary
                                                                          Supriya Choudhary  2 months back

                                                                          Really awesome exercises. Looks scary but fun once I try them:)!
                                                                          Love the explanations. Keep it goi g ! 😃😃

                                                                          • Mr Destructor
                                                                            Mr Destructor  2 months back

                                                                            u so A N N O Y I N G !!!!!!

                                                                            • Gonzo 86
                                                                              Gonzo 86  2 months back

                                                                              JC=Jesus Christ
                                                                              JC= Jeff Cavalier
                                                                              9:59 proof

                                                                              • Agustin Maidana
                                                                                Agustin Maidana  2 months back

                                                                                BEST dumbell exercise legs and back please

                                                                                • allencho2004
                                                                                  allencho2004  2 months back

                                                                                  U know 90% of people don’t listen ur fast talk just show more with less talk

                                                                                  • Hector Cerda
                                                                                    Hector Cerda  2 months back

                                                                                    5:36

                                                                                    • P Torres
                                                                                      P Torres  2 months back

                                                                                      Question are you supposed to do all of these exercises or pick

                                                                                    • Manuel Macias
                                                                                      Manuel Macias  2 months back

                                                                                      Best dumbbell back exercises?

                                                                                      • Paula Almeida Rea Stephens

                                                                                        Where is the real time exercise tho lol

                                                                                        • Black Ghost
                                                                                          Black Ghost  2 months back

                                                                                          Jeff, how much variety of excersises should I do to each body part & how much to see serious gains, and yes I have access to gym and my diet is clean & planned. I've heard that more than 2-3 types of excersises on a single day will hinder your gains... Is that true?

                                                                                          • Mike Husoy
                                                                                            Mike Husoy  2 months back

                                                                                            The 406 people who dislike this are haters.

                                                                                            • Kyle Benson
                                                                                              Kyle Benson  2 months back

                                                                                              I understand the difference between the workouts and what they accomplish but would it be a good idea to do multiple of these workouts if you had a dedicated triceps day or should one focus on the individual goals of each tricep workout he showed?