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4 Tricep Exercises For Larger Arms | Myprotein
2K views
Jan 30, 2025
Personal trainer and fitness coach, Alex Beattie, is back with his favourite exercises for targeting those triceps — perfect for finishing off a killer arms session at the gym. Using a variety of machines, weights, and bodyweight movements, this workout is ideal for making sure you’re hitting the back of your arms hard and seeing the results you want. Need a little more help developing those tris? Check out this article: https://bit.ly/3f2XqEV What’s your favourite triceps exercise? Let us know in the comments! ** See more from Alex here: https://bit.ly/2ZjgoB8 ** At Myprotein it’s our mission to #FuelYourAmbition and push you forwards on your #ForeverFit journey. We’re here for active men and women who want to invest in themselves mentally and physically — for the long run. Only expert-backed advice. No quick fixes — just the facts.
View Video Transcript
0:00
hello youtube hello my pro team i am
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alex pt
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today we're gonna be doing our best
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tricep workout we're taking through
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about four or five
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movements in which i really really like
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to have in my tricep day
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i will note that i usually do this on a
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push day so i usually do chest
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or shoulders beforehand and try to
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finish off but if you've got an arm stay
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coming up
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stick this in let me know how you get on
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enjoy let's get this done
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and make sure you try hard all right so
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first exercise we have is a
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barbell close grip bench press and what
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i want to get you to look for
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on here is mainly elbow placement the
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inside of my tricep is really really
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firing here so
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making sure that your hands are kind of
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close but not to the point where it's
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uncomfortable on your wrists
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okay each person is going to differ
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slightly but for me it's around about
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like my middle finger
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on the knurling on the bar so the grippy
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bit that's where i like to have my hands
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elbows are around about 45 degree angle
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to my body
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when you sit yourself into the or get
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yourself ready for the the rep
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here lower your arms down and you want
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your elbows to be quite tight to your
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sides they don't have any plastic to
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your size like rubbing against your uh
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your lats and stuff but
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as close to your sides as possible it's
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just going to take it off of your
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shoulders
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and really allow you to focus on your
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triceps
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regardless of your bar path so the
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direction of the bar i just like to
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bring it to the bottom part of my chest
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and then push it to
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a specific point on the roof which i'm
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like staring at throughout the full time
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and that's that yeah pretty easy i like
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to just make sure that i get the most
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out of that movement
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um and really try and work my way up
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through the weight on that one as well
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just so it's like i'm pre-exhausted for
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all of these type of exercises
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so this one here is a favorite of mine
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that's a seated
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overhead extension and i like to make
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sure my elbow is as close to my head as
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possible so i don't like my elbow
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pointing
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out towards like my side if that makes
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sense i'm really trying to point my
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elbow up towards the roof keep it close
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to my head
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and my bicep as close to my head as
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possible and it just allows me to really
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focus more on the tricep
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rather than getting my shoulder into
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this because the further out your elbow
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is
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the more shoulder you will start to like
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kind of jerk up with and push with
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or extend with even this is a really
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really good movement and i like to just
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not do it with a back support and just
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really engage my core on this one
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um so yeah it's a smashing a little
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movement and i like to just do one arm
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at a time just to really
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focus in uh on each arm usually i go for
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around about 12 reps or so but anywhere
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from like eight to twelve
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quite high reps low weight you don't
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want to be going too heavy it's really
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focusing
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on stretching your tricep at the bottom
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and then squeezing as much as you can
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at the top and it you can see by my face
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it's uh it's quite painful
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and it gets to the point of where you'll
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probably get to like that
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that was quite handy yeah where you
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start fatiguing and have to rest the
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weight on your shoulder
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i like to at that point then switch to
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the opposite hand
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and just rep out the same amount on the
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opposite hand and then go back and
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forward until my full reps are completed
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really really good movement um i like to
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incorporate kind of one
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prone so one lying down movement one
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like
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sitted up straight extending above my
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head one pushing down
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and then some sort of press body weight
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so for the next movement
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it's a stable and pretty much
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everybody's tricep damage the rope cable
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extension or push down
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and again this one like to keep my
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elbows fairly tight to my body
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and really make sure that i'm leaning
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over okay leaning over
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um the weight and then pulling the ropes
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down by my side and then giving them a
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little twist
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at the bottom so my i'm not going
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straight down i'm coming
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all the way down and then a little bit
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of a twist at the bottom helps me get
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that squeeze in the triceps really
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really helps just make sure on this all
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right you're not swinging the weight
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around okay
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you use a manageable weight okay you
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don't need you don't want to be using
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weight that's too heavy for you to
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actually manage
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um if you're doing it right you will
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know that you're just using your triceps
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don't swing it round okay and then just
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make sure on the way back up with this
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weight
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um so the eccentric part you are really
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coming quite slow
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just to engage the muscle keep that time
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under tension as high as possible
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and last but not least this is a diamond
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press up or whatever i had left in the
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tank at this point
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and remember i did the all the pressing
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movements without a chest and shoulders
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before this so it was
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pretty gassed at this point that's a
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fantastic movement i loved incorporating
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body weight movements in all of my
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workouts to be honest either for
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warm-ups or finishes and stuff like that
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it really just
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exhausts the muscle and and yeah pretty
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much sees you off and has
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finished off a great workout so with
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this um be
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just careful of your wrists i would say
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just find a comfortable position with
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your hands close together that's kind of
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the aim of this one just bring
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your hands close together and again with
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your elbows by your sides okay you don't
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want your elbows flaring on this one
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and then just focus on coming down
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slowly and then squeezing your triceps
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at the top and that is the best tip i
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can give you that one if you need to go
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on your knees go on your knees and
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that's it
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all right my protein thank you very much
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for watching this one hope you try it
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out and
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let me know how you get on in the
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comment section below if there's any
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other videos you want from me
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stick them down there and i will get
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some made for you with
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my protein thank you very much for
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watching and we'll see you in another
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video very soon bye now
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[Music]
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you
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