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Muscle-Building Workout and Diet

Hey, what’s up? Sean Nalewanyj of
here. And in today’s video lesson, I want to give you a brief rundown of proper triceps
training for maximizing your upper arm growth. Now, obviously bicep training is an important
part of a complete arm workout. But what most people don’t know is that your biceps — or
sorry, your triceps rather are actually about twice as big as your biceps are, and make
up about two-thirds of your overall upper arm muscle mass. So, if you really want to
maximize your upper arm growth, triceps training is really the most important part. So, your
triceps is actually made up of three individual heads. You have the long head, the lateral
head and the medial head. And the function of these heads is to straighten your upper
arm. Now, keep in mind that any time you perform any type of tricep exercise, all three heads
actually fire simultaneously. But depending on which exercise you’re performing, it basically
will shift the emphasis onto certain heads over others. So, in order to get a complete
well rounded tricep workout, you want to make sure that you include at least one movement
pattern to emphasize each individual head. So, that’s what I’m going to do in this video.
I’m just going to give you a brief rundown of each tricep head along with the best exercises
to perform to hit that head. Also keep in mind, you know, there’s literally hundreds
of different tricep exercises that you could do as part of your workout plan. So, the goal
here is to keep things as simple and straightforward as possible. And just give you some of the
most, you know, proven widely-used exercises for each category. So, let’s get started.
So, we’ll start off with the long head. And this is actually the biggest out of all three
heads, and it runs down the back of your upper arm. And I’ll put a quick picture up on the
screen here just so you know what I’m talking about. So, the best exercises for targeting
the long head are basically any type of over head extension movement. So, basically any
movement where upper arm starts behind your head with your tricep fully stretched. So,
we’re talking about overhead dumbbell extensions, either doing both arms in the same time or
one arm at a time, overhead cable rope extensions or overhead straight-bar extensions. These
are great exercise for targeting the long head. But make sure to perform these movements
using a very strict pace, and using a weight that you can control at all times, because
although they are a great exercise for hitting the triceps, they can also put your elbow
joint under a lot of stress if you perform them incorrectly. After that, we have the
lateral head. And this is the head that gives the tricep its sort of horseshoe-shape, and
it runs down the outer side of your upper arm, beside the long head. And again, I’ll
put a quick picture up just so you can see exactly where that head is located. So, to
shift the focus on to the lateral head, it’s basically going to be any type of push-down
movement. So, straight-bar, cable push-downs, rope push-downs or one arm push-downs using
a single cable attachment. And again, just like with the overhead extensions, you want
to perform these using a strict pace, and a weight that you can control at all times,
because again, this can also put stress in your elbow if you use excessive momentum or
excessive amounts of weight. And finally, we have the medial head, which runs actually
behind the long head, and this is only actually directly visible at the bottom of your upper
arm, and I’ll show you a picture of that now as well. So, the medial head is going to be
maximally stimulated on any type of close-grip pressing movement or narrow-grip dips. So,
we’re talking close-grip barbell presses, incline, decline or flat, close-grip dumbbell
presses, incline, decline or flat, or again, narrow-grip dips. It should be noted that
your medial head is actually going to be pretty heavily stimulated on any basic pressing movement,
regardless of your grip width. So, if you’re already performing a full chest workout including
basic pressing movement as well as a full shoulder routine, you know, you may or may
not need to directly stimulate the medial head. If you do want to include a close-grip
pressing movement or a narrow-grip dip in your tricep routine, you know, just to be
on the safe side, you can do that. But ultimately, I don’t think you’re going to be missing out
either way. So, that’s really all it takes to structure a complete triceps routine. You
want a overhead extension to target the long head, a push-down movement to target the lateral
head, and then optionally, a close-grip pressing movement or a narrow-grip dip to target medial
head. And as far as volume frequency, sets, reps, I mean, it’s going to vary. It’s going
to depend on your training intensity, your recovery ability. But in general, triceps
can be trained one to two times per week. You can do about two to four sets per movement,
depending on your intensity level. I mean, if you’re training to failure, obviously you’re
going to require less volume. If you’re training a few rep short of failure, you’re going to
require more volume. In terms of reps, I mean, I’ve always been a fan of the five to seven
range for stimulating hypertrophy. But ultimately, you know, a rep range all the way up to 10
is still going to be highly effective. And for your overhead extensions, and your push-downs,
I would recommend sticking to the higher end of the range, again, in order to protect your
elbow joint. So, I hope you found this video lesson useful. If you did enjoy the video,
please make sure to like, comment and subscribe. To get your full 28-day mass building plan,
which includes a free workout plan, meal plan and supplement plan, make sure to click the
link in the description box to download that from And of course, don’t
forget to join the Elite Impact Lab’s Facebook page, where we do free supplement giveaways
every Thursday night. Thanks again, for watching. And I’ll talk to you again soon.

98 thoughts on “Complete Tricep Workout For Mass

  1. Video version of yesterday's article on the best triceps exercises for complete upper arm development…

    Complete Triceps Workout For Mass

  2. With both pushdowns and skullcrushers I also mostly feel the long+medial head, also with good form, also incline/decline with skullcrushers. I hardly feel the outer head with any tricep exercise.

    Imo it's also rather unlikely you use it mostly with pushdowns, as you can use so much weight with pushdowns, there HAS to be a big muscle involved mostly. The outerhead is relatively – tiny, hence it would be illogical it's the primary mover for big weight tricep exercises, wouldn't you say?

  3. Even with dips, narrow or wide grip, vertical core or more tucked over, even with kickbacks etc. I hardly feel the outer head. Kickbacks only allow you to use relatively low weight, so it might be more likely they use more outer head as it's small so not allowing you to use big weight, but I don't feel the outer head there either. Is it just me or isn't there any exercise that REALLY makes you feel the outer head?

  4. I really want to target the outer head, because I have no problems feeling the medial/long head, and I want to make my upper arms have a 'wider' look when I'm standing in front of the mirror. The muscles mostly grow in depth if you know what I mean, so more -to- and -off- the mirror, but not really as much to the sides. I know this is just the way they grow, but with a little bit more outer head I think they can appear wider, but I have major troubles feeling that head with any exercise.

  5. Depends on the form you use. Try using a rope attachment and forcefully pull the rope apart AS you push the weight down. If done properly that will hit the lateral head very hard.

  6. thanks for the video, I play tennis which is why my forearms look bigger than my upper arm. May focusing on these three will help.

  7. sean im not able to do one arm tricep extensions, every time I do, I feel a very sharp pain. I've gone to the doctor but they didnt fint anythin on the xray. Who can I go to get it fix? It get in the way of training chest as well. Thanks for the videos. Very informative

  8. Try tricep kickbacks using a cable without any attachment on the end – just grip the actual cable itself at the very end. Those work well. Check out the IsoM3 blend on our website for protein powder.

  9. Check out my recent video on bicep training on my channel page. For forearms do a combination of reverse cable curls, wrist curls and heavy farmer's walks.

  10. Having trouble with locking out my arms during my pressing movements when I'm fatigued. Do you think this is a lack of strength in my triceps?

  11. i was wondering, i have tennis elbow and whenever i do exercises for the long head it hurts a lot, i was wondering is there any other exercises which put less pressure/strain on my elbow?

  12. Is there any recommended order of tricep heads to hit ? EX: long head workouts, then lateral, then medial? And also, is about 2 exercises for each head a good ammount? I want to increase deifnition and mass in my tricep and am looking for that 'horseshoe' look to the lateral part, so could i do an extra set or 2 for the lateral? great vids btw, subscribed!

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  15. Dude this is THEE most helpful video EVER. Explaining the muscle, what muscles are in them and what exercises ingage them. PLEASE do more on every muscle is u can

  16. What about skull crushers and triceps kickback??
    Which head do they engage more?
    please answer and thanks for the awesome video
    liked it and subscribed

  17. Yeah, but most are isolation exercises. If you looking for mass in the triceps stick to basic mass building movements. For example Bench, Incline Bench, Dips, and Narrow Grip Bench. Always do these first, two to three of them. Then worry about those isolation exercises.

  18. For skullcrushers there are 2 variations. When you lower the bar behind the head, this will target the lond head of the tricep. If you lower the bar to the nose or the forehead, this will emphazise more of the lateral head.

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  20. his explanations are strangely awesome! they give us insights about how things work! alas! his videos are not as organized as they should be … 🙁

  21. Hey Sean i really need your help, i had surgery on my left tricep do to a dog attack about maybe a year ago, basically the dog punctured my tricep right between the medial head and long head. This has caused a kind of dent in my tricep, theres only a bit of muscle in this section of my tricep which causes this dent making it look deformed, its also really soft and weak but not much weaker than my right arm. I wanna regain that muscle but have no clue how to, or how i should approach it

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  25. It was fucking help full thank you very much sir, I was here to actually see the work out not to listen to your bullshits

  26. Lol the exercises are obvious, this video was the most helpful triceps video I've watched, I couldn't find all 3 heads . Thank you

  27. Hi Sean, just a quick question. How can i train different heads by doing push ups?? i mean that's practically the exercise i can do when i do not have access to a gym or any equipment. i simply bring along my push up bars and stack them in my baggage whenever i'm travelling. thanx in advance.

  28. dude i understand what your trying to say ,but who the hells got time to do all those exercises just for triceps? i built my tris up to their max just doing flat bench press

  29. I do a lot of overhead extensions, (main trivep exercise I do) but I'm not seeing much growth in my long head but rather my lateral head, any tips as to why?

  30. tricep kickbacks work  amazing you can really feeel them working. one of my fav tricep workouts always do them last with light weight slow and controlled. 

  31. Thanks, Sean. I went online to find out about targeting the outside head of my tricep, and out of four tries, yours was the first video to say here's the muscle and here's how you train it. Simple and straightforward. Great!

  32. Hey Sean, thanks for the simple breakdown. Let me know that I was probably training triceps completely incorrectly, was doing close grip bench and close grip dips, both just hitting medial head. I should instead look for long and lateral head stimulation, since I am already doing bench + incline + military in my training.

    Have a specific question, perhaps some video ideas. I just have a home gym, free weights only. So "pushdown" movements obviously not possible since I have no cables.

    So what are free weight alternatives to cable pushdowns?


  33. thnx for informative video sean!
    But how can someone train long head of tricep if they can not do any overhead extension movement(elbow snaps.)

  34. You’re my fave fitness youtuber because you type a summary, everything is to the point and (after I do my own research) you tell the truth. Kudos dude. Good on ya!

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