How to Get Wider Triceps (WORKS EVERY TIME!)

  • If you have skinny triceps that you want to make wider, especially when viewed from behind, then you are going to want to watch this video. Here, I’m going to show you the best way to widen your triceps and get bigger, thicker arms in the process. Many times people focus on the front of their arms by working on the biceps. While bigger, wider biceps are definitely impressive, this approach is not the best for maximal width as the triceps make up two thirds of the upper arm girth.
    When triceps width is the goal, you have to look to the back. This video is going to show best triceps exercises to hit both the medial and the long heads. We’ll start with the long head. The long head makes up most mass. When training the long head, people make the mistake of just doing overhead triceps work.
    This can work but to get maximal stimulation you also have to put the muscle into a fully contracted position. The two best ways to do this are Lying Triceps Extensions and Drag Pushdowns, keeping your elbows back behind body to keep long head fully shortened.
    If, however, you are short on time and want one effective, simple exercise that can pull double duty, it's this Dumbbell Overhead / Kickback combo. To perform this move, take two dumbbells and perform the overhead extension while making sure to keep elbows in front your body. Upon completion, lean forward and perform a standard kickback. When performing this combo move, be sure to use lighter weight to be able to perform the kickback.
    Because we are able to use a heavier weight in the overhead extensions, you will have to perform more reps in that position compared to the kickback - approximately 2:1 or 3:1 rep ratio for the extensions to kickbacks. The overhead extension portion of the move provides maximum stretch on the triceps, while the kick back puts the triceps into a fully contracted position.
    From there we move onto the medial head. The medial head is responsible for stabilizing the elbow while in full extension. Common mistakes here are that most people never fully extend elbow on any triceps exercise and therefore miss out on those last few inches where medial head gets the most activation. Any triceps exercise that extends the elbow, done to full lock out, is going to adequately train the medial head of the triceps.
    Examples are Pushdowns, Diamond Cutter pushups with full extension, and Thumbs Up Elbow Tucked DB Bench Press. Interestingly and not surprising, powerlifters almost never have under developed medial heads of their triceps because their competitive lifts are judged on full lockout. If they don't hit full lockout, their rep is not counted. As a result, they usually have superb medial head development.
    If you are looking for a science based step-by-step workout plan that helps you to build muscle by getting the most out of every exercise you do, head to the link below and get the ATHLEAN-X Training System. See how training like an athlete and taking your training more seriously can speed up the gains you get and help you keep them for years to come.
    For more videos on how to build bigger arms or wider triceps, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a video when we put one out.
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    ATHLEAN-X™  Vor 6 Monate +841

    *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!
    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…

    • don gomez
      don gomez Vor 24 Tage

      Over 45 here. Always busy fo4 work. ATHLEAN X is the most helpful and informative fitness guru because of his scientific approach on exercise. Followed all and they give real results. Many thanks

    • Rang123 Yea
      Rang123 Yea Vor Monat

      will your 30 day workout take 90 days to do since your vids are generally 3x's aslong as they need to be?

    • Angel Gutierrez
      Angel Gutierrez Vor 3 Monate

      Fuck that pick me next time fuck the bullshit!

    • MIHIR Shah
      MIHIR Shah Vor 4 Monate


    • Clinton Robinson
      Clinton Robinson Vor 5 Monate

      Hey brother... I don't care about winning anything. I just SERIOUSLY want to thank you for giving me new information that will enable me to continue to grow and enjoy my gym experience more! Godbless you and your boy Jesse! Keep on beasting on!!!

  • Downtime Media
    Downtime Media Vor Tag

    7:00 is what you’ve come here for

  • Uday Vissa
    Uday Vissa Vor 7 Tage

    jeff is my hero 😫😫

  • Bailen Ganeshappa
    Bailen Ganeshappa Vor 7 Tage +1

    Jeff so my elbows always pop when I do skull crushers and it’s a bit painful and certainly would cause problems if I just push through in the same manner. Is there a way to remedy this quickly?

  • Um Cara Normal num Planeta normal

    Oh well i arleady did Diamond Pushups, guess im increasing the reps lol

  • Ebiegberi Adonkie
    Ebiegberi Adonkie Vor 9 Tage

    This guy's tricep is five times my bicep 😄

  • Aaron Oyster
    Aaron Oyster Vor 12 Tage

    OK, we covered the Long & medial heads in this video, but what about the Lateral head?

  • Masum Chowdhury
    Masum Chowdhury Vor 12 Tage

    What a winner no annoying advertisements or sponsorships. And dude really knows what he talking about

  • Jordan Du Preez
    Jordan Du Preez Vor 12 Tage

    Whats your body fat percentage

  • Bart Christiansen
    Bart Christiansen Vor 12 Tage

    Great tips!


    Your not a dish, your a MAN!!!! 💪🏽😎

  • برشلونة اسياد الكرة

    I have a loooong way to fill those sleeves, But i am shortening the gap, And gonna filll em up one day ☝🏻

  • lucastheclasher
    lucastheclasher Vor 14 Tage

    Yea but what if you are developed in the tricep excersises but the arm isnt complete from the back

  • KiD
    KiD Vor 14 Tage

    1:31 thought that was jeff's

  • Devin Hotline
    Devin Hotline Vor 14 Tage

    Damn never noticed he had so many subs 😬

  • Lorenzo Franklin
    Lorenzo Franklin Vor 14 Tage

    One paper cut and Jeff is done for

  • Atharva Patil
    Atharva Patil Vor 15 Tage

    It was helpful thankyou

    CRINGE Vor 15 Tage

    his tricep looks like a boob god damn 😂😂😂

  • Jav Just Jav
    Jav Just Jav Vor 16 Tage

    I die went he compare his arms to Jesse 😆🤣🤣🤣

  • Ak Sagar
    Ak Sagar Vor 16 Tage

    👌♥️👍👏👏useful brother very useful for those who understand😎🙏

  • thomassmyth65
    thomassmyth65 Vor 17 Tage

    5 out of 4 people don't understand fraction

  • Nick The Greek
    Nick The Greek Vor 17 Tage

    4:16 holy fucking shit... You can see his muscle tissue just sitting on top of his body...

  • Shoaib Mir
    Shoaib Mir Vor 18 Tage

    Thanku so much sir..

  • V Stormfeltwitch
    V Stormfeltwitch Vor 19 Tage

    So how do you fill out you arms just enough to be at peak strength, flexibility, and range of motion (not necessarily peak size) and just kind of keep it the same size so you can get tattoo sleeves at that point, and maintain a lean size so the skin doesn't stretch and the tattoo looks good as it ages?

    • The PeePee Man
      The PeePee Man Vor 5 Tage

      @V Stormfeltwitch Bro what?? Are you fucking stupid? Nobody gets what you mean by "Filling your arms to pEaK sIzE" or, "Keeping them lean". If you're going to give such a stupid fucking question deprived of ANYTHING specific then all I can give you is the EXACT same kind of answer. Just work your fucking arms out

    • V Stormfeltwitch
      V Stormfeltwitch Vor 5 Tage

      @The PeePee Man Not my fault whoever taught you how to read could not sort information and understand nuance and long visual descriptions.

    • The PeePee Man
      The PeePee Man Vor 5 Tage

      @V Stormfeltwitch Dude your question is full of so many words yet so unbelievably vague

    • V Stormfeltwitch
      V Stormfeltwitch Vor 5 Tage

      @The PeePee Man Not nearly what I was asking my dude.

    • The PeePee Man
      The PeePee Man Vor 5 Tage

      By working out lmao

  • Farid lipi_2020
    Farid lipi_2020 Vor 19 Tage

    Sir you should make video about hormones like what kind of we need to build up muscle and decrease muscles like stress hormone

    • The PeePee Man
      The PeePee Man Vor 5 Tage

      Testosterone increasing. Estrogen decreasing

  • Renald Sunset
    Renald Sunset Vor 19 Tage

    So no head ?

  • Class War
    Class War Vor 20 Tage

    I'd raise my arm to show you this tricep workout is worth doing but I'm too damn sore for that

  • Zac Spruill
    Zac Spruill Vor 20 Tage +1

    why you gotta do Jesse like that lol

  • Ameer Ameer
    Ameer Ameer Vor 20 Tage

    Please make video same results but at home work out ....thank you

  • David W
    David W Vor 21 Tag

    Man Jeff is tryna get everyone busting sleeves. Wish I watched this channel months ago

  • Michael Lagrasta
    Michael Lagrasta Vor 21 Tag

    Your the man Jeff 💪🏻👍

  • Intekhab Ashraf
    Intekhab Ashraf Vor 21 Tag

    0:29 looks like biceps

  • Aach
    Aach Vor 22 Tage +1

    The extra couple inches changes the game, fellas.

  • jamie morrison
    jamie morrison Vor 22 Tage

    Jesse's under developed triceps putting mine to shame

  • Forid Khan
    Forid Khan Vor 22 Tage

    Man his lats look like nice big steaks 🥩

  • Jimmy TwoToes
    Jimmy TwoToes Vor 23 Tage

    Muthafkr got more mass on his tris then I do on my thighs

  • Tim Lindström
    Tim Lindström Vor 23 Tage

    Give me good posture!

  • Terry Oliver
    Terry Oliver Vor 24 Tage

    Great teaching.

  • Gokul Gokul
    Gokul Gokul Vor 24 Tage

    Yes helpfull

  • Israr Hussain
    Israr Hussain Vor 24 Tage

    I have naturally hyperextended elbow due to which my long head of tricep is not growing. Any suggestion

  • PT ON A PLANE Online Personal Training

    Thank you Jeff, once again great content! Now going to Apply this!

  • Cory
    Cory Vor 25 Tage

    It looks like Jeff's triceps are giving birth

  • Krissh Sawant
    Krissh Sawant Vor 25 Tage

    His back is so asymmetrical in the thumbnail

  • Edwin Coker
    Edwin Coker Vor 25 Tage

    This was super helpful my guy

  • T Mobile Wang
    T Mobile Wang Vor 25 Tage

    Just buy X small shirts :)

  • Jack M
    Jack M Vor 25 Tage

    The diamond push-up one was very helpful.Thanks

  • Branco Laguna
    Branco Laguna Vor 25 Tage

    I actually thought that it's never recommended to completely stretch out your elbow or any joint since it can cause injury. Can someone please clarify?

  • Squirrel And Friends
    Squirrel And Friends Vor 25 Tage

    Completely symmetry on this guy 💪🏽🤙🏽

  • Vincent Brewer
    Vincent Brewer Vor 26 Tage

    Awesome video thanks for the upload I never had a word for it but my medial head is huge I'm having a hard time getting my side tricep bigger tho

  • Umeir Ahmed
    Umeir Ahmed Vor 27 Tage

    Bhai awesome

  • Julius Teixeira
    Julius Teixeira Vor 27 Tage

    Awesome. Congratulations man!

  • Sa'i Campbell
    Sa'i Campbell Vor 28 Tage +1


  • Tenzing
    Tenzing Vor 28 Tage

    Powerlifters doing full extensions on benches???

  • philip sawyers
    philip sawyers Vor 28 Tage

    Awesome detail as always. 👍💪

  • Mc’Dole TV
    Mc’Dole TV Vor 28 Tage

    Great video

  • Sting Scorpio
    Sting Scorpio Vor 29 Tage

    How to train lateral head? Dumbbell only?

  • tajuano f
    tajuano f Vor 29 Tage

    Good video

  • fabian cheeseman
    fabian cheeseman Vor Monat

    Poor Jessie 😂

  • Affan Mahdhir
    Affan Mahdhir Vor Monat

    I really enjoy your explanation for every single workout movement. Gives me confidence on what youre saying

  • Marc Crenshaw
    Marc Crenshaw Vor Monat

    I have been doing primarily reverse grip push downs and regular grip with the step back from another one of your videos. If I understand this information correctly, the exercises I am currently doing will not hit the medial and large tricep heads correct?

  • Muxi Muster
    Muxi Muster Vor Monat

    works every time 😂

  • Joe B
    Joe B Vor Monat

    Great info on the medial head. Awesome vid. Thank you

    N A R SOUND Vor Monat


    HONK HONK Vor Monat


  • shivam mudgal
    shivam mudgal Vor Monat

    His tricep is looking like a bicep

  • jv rock
    jv rock Vor Monat

    Watching your each and Every video.. following ur instructions and try to learn from u.. really appreciated.. thank u sir... Big fan.. @jeffcaviliar..

  • ابن ابن خلدون

    Thanks bro

  • Gary Cook
    Gary Cook Vor Monat

    Jeff is better than any trainer I’ve experienced

  • Pirate King
    Pirate King Vor Monat +1

    I feel like Jeff always tells the truth, even when he lies

  • Waleed Chowdhury
    Waleed Chowdhury Vor Monat +1

    His triceps’s are so sexy no homo

  • SistemaGaming
    SistemaGaming Vor Monat

    I lol st Jessie

  • Paul Davis
    Paul Davis Vor Monat +1

    A man with biceps on both sides of his arms, how strange and oddly beautiful.

  • Ray Rivera
    Ray Rivera Vor Monat

    TIL add those extra couple of inches. No promisses.

  • Ammar Butt
    Ammar Butt Vor Monat

    I tried easy bar and it's very effective.... You're doing great.... We are always following you to make our exercise better... Thanks.

  • Jim Piechowski
    Jim Piechowski Vor Monat

    Do seated dips

  • Rick kilbury
    Rick kilbury Vor Monat

    Once again nice video for sure go to work thanks for the nice tips

  • Usama Shah
    Usama Shah Vor Monat +1

    One of the most educated and knowledgeable person in fitness industry.

  • Nha Rua Mit
    Nha Rua Mit Vor Monat

    ❤️❤️❤️sharing bro lk

  • Kamal Singh
    Kamal Singh Vor Monat

    When his triceps are bigger then both your biceps combined.

  • Bob Dole
    Bob Dole Vor Monat

    i have the opposite problem, so my question is what is good for the outta head of the triceps?