How to Train Your Triceps - 2 BEST EXERCISES to Build Big Arms

The perfect workout for Triceps shouldn't aggravate your elbows and train all of the heads of the Triceps effectively. I'll show you how to build bigger arms by using my two favourite exercises for Triceps. I'll also teach you a couple of technique tips to get the most out of these exercises and how to adjust them based on what you have available, so you could even do them at home if you didn't have the same equipment or strength levels.
FULL BEST EXERCISE PLAYLIST IS HERE - • Best Exercise Series
I really don't think people read this far into these Description boxes, but if you're still here, Uncle Eugene appreciates you.
For more, head to www.ganbarumethod.com - You'll find all of my Workouts, Training Workshops, Nutrition & Health Lectures and so much more there, plus you get to try it all for Free. Don't like it? Just cancel before the no-obligation 7 day free trial. I don't want to be charging you for stuff you don't want/need - but I do want you to take a look. I promise you'll like it.
00:00 - Timestamped because it's what Deadpool would want.
00:26 - Elbow Pain when Training Triceps
02:56 - Exercise Number 1, Technique Tips and why I DON'T Like Traditional Triceps Pushdowns as much
6:12 - Exercise Number 2, Technique Tips & Alternatives

[@JakeyMikeySmithey]

Eugene is like that one cool teacher you had in school that you always got hyped to have lessons with.

[@coacheugeneteo]

😂😂😂 thank you

[@tucon3s270]

And on top of that he has majestic hair

[@JohnnyGTar]

Looms like he is 10 years younger than me, but yeah!

[@ci6516]

Truee

[@bogdannagirniak8196]

Facts

[@gonzaloherranzgomez4494]

My favourite triceps exercise is spotting myself while i do leg press

[@coacheugeneteo]

Hahahahahhaha

[@gtr0321994]

☠️👍

[@chrisniskanen549]

Nicely played.

[@0brycefury]

This comment is a highly Instagrammable quote! ;)

[@piyushdwivedi7195]

He slices, he dices,he tells you how to build triceps!

[@coacheugeneteo]

😅😅🙏🙏

[@junixie1702]

I wish he could tell me how to get beautiful long and thin hair..

[@BabakAzarian]

I'm a physiotherapy student aiming to work in the sports rehab+training industry one day and your short videos are like fast nuggets of knowledge giving me more motivation. I thank and salute you for your videos Eugene🌿

[@coacheugeneteo]

Glad you like them!

[@CCMBx13]

Thank you!! I find dips hard on my wrists and you've just given my the reason and solution 💪🏽

[@Joshuatmccann]

Been needing guidance that is easy to hear and comprehend. Non invasive, a fellow well spoken 'Strayan' and genuinely instructive. Atta boy. Subbed.

[@Craxan]

I've been a sub since a week and I love digging through your content. As a physio/Henselmans pt I love the arguments and deep-dives you make into biomechanics. Also your absolute calmness is really nice to listen to. Chapeau! Looking forward to more exercises per bodypart vids!

[@coacheugeneteo]

Thank you very much 🙏

[@VSStriker]

Really enjoy your intellectual approach to the kinesiology whilst still keeping the presentation fun. Great tips! Thank You!

[@leonidZim]

Two favorite exercises: 1.Skull crusher 2. Tricep Cable pushdowm (V-bar)

[@coacheugeneteo]

Nice!

[@nominox1158]

Same here

[@enda19]

I also found vbar cable pushdown to be the most effective for me, but unfortunately due to pandemic, i quit the gym and do not have access to cable machine anymore. Thankfully I do have a squat rack at home and some basic bands and weights at home, so I can still do bench, bent over rows, and squats. I'm having a hard time giving my triceps an isolated pump though =[

[@tontus1]

Edgar Cheung get creative...rack+bands+carabiners+ handle=tricep pump!

[@ajitesh_ironcreed7257]

Mine are katana extensions and parallel bar dips (with weights or bands)

[@kimberlymorris5934]

You are such a good teacher! The tea, lovely accent, hair, serene background with the natural wood, and occasional guitar are all so inviting and add to the enjoyment of watching your videos!

[@coacheugeneteo]

Thank you very much!!

[@scarfacemontana123]

Sitting here past midnight just watching your videos one after the other. Love your videos man! Your narration is just prime example of good vibes.

[@sergemartinez5843]

Thanks Eugene much appreciated I'm glad I found you,you have good tips for making exercises much more effective for muscle growth.

[@christianespino3392]

Such a calm soothing voice on well explained weight training exercises. Awesome channel. 👊

[@coacheugeneteo]

Thank you

[@londalecarter3482]

Ooohhh snaps my guy!!! Thanks for that 2 exercise playlist!!

[@DaveGym2.0]

I love all tricep workouts, skull crusher and the simple tricep pull down. But I will definitely add these into it.

[@babasingapura]

Learnt something! Thanks

[@brianguajardo2420]

Thank you for this video. I am going to use both exercises in my morning session tomorrow. Keep the videos coming. I enjoy them with my coffee.

[@jamesn7223]

Such quality videos. I'm learning so much 💪

[@bryant.1938]

Hey Eugene, I love your videos man! Thanks for the specifics! I was wondering because I have a lot of muscle imbalance and was wondering if maybe you could do a video for tips on how to smooth that out? Thanks! Be safe!

[@coacheugeneteo]

I shall!

[@ond6862]

Awesome Tips

[@schmeed4944]

Thankyou for making it easy dude. Appriceate it 💪🏼

[@Preset1]

What a t shirt! Loving the humour. Cheers for the quality information, hoo roo for now

[@coacheugeneteo]

Thank you! 🙏🙏 hooroo ✌️

[@Tricumulairdesigns]

Omg! Love the shirt! Where did you get it?

[@imsoMurkee]

@@Tricumulairdesigns are you regina george?

[@problem_dirk5083]

thanks for the video

[@Prophecy23JC]

Awesome as always.

[@pollytaylor404]

So well explained thanks Eugene. Definitely will try the katana ext- as I don’t feel the regular rope ext working tris as much as I should . Loving these videos 🙌🏼

[@krishnaowen9542]

From a physiotherapist. V impressed with your little forward about pain at the beginning of the video. So many people giving out non evidenced based 'functional' rehab exercises on KZbin with no discussion around volume, intensity, frequency, exercise selection etc. Keep it up!

[@coacheugeneteo]

Thank you very much

[@Tamjam2011]

Awesome 👏🏼 video and great nfo. Thank you 🙏 foe sharing 👍🏼

[@tranedTurtle]

This is such a frikkin amazing series😉 thanks Uncle Teo!!

[@coacheugeneteo]

Thank you!

[@den9501]

Excellent video

[@gaddirafaelalfonsoco3648]

I've found a way to avoid hurting my elbows while doing tricep extensions and finding better alternatives, thanks for this!

[@user-dn4lg1dv5v]

Your videos are so amazing. Tons of knowledge and the best explanations. God speed.

[@lsporter88]

Great lesson on body mechanics. Those are very effective exercises. Growing the triceps can increase overall physical strength quickly and helps you with the other compound lifts that will really put size on you. Great advice and video (and cool mask ..🙃).

[@Getwelllivehealthy]

Another great video coach 💥 1. Katana extension all the way for me. Helped me big time with my elbow discomfort. 2. Cross body tricep extension I love as well giant set or in combination with the circus extension. 💥 Keep up the good work mate. Hope all is good with you. 🙏🏻

[@coacheugeneteo]

Thank you! Same to you mate

[@rafiquereza4656]

Another GREAT content. Thank you👋

[@tockybalboa6399]

thank you for explaining the joint and muscle range of motion.

[@andrewhill8123]

Great info as always Eugene

[@coacheugeneteo]

Thank you

[@tatafomina5974]

I am in hospital now, have been operated on my shoulder and of course I am watching Uncle Eugene workout. I do love and respect you so much💜

[@coacheugeneteo]

***TIMESTAMPS BELOW*** Hey everyone's hope you're enjoying this series so far! What are your favourite Triceps Exercises? Let me know in the comments section and happy training! 00:26 - Elbow Pain when Training Triceps 02:56 - Exercise Number 1, Technique Tips and why I DON'T Like Traditional Triceps Pushdowns as much 06:12 - Exercise Number 2, Technique Tips & Alternatives Full playlist for all Best Exercise videos here - kzbin.info/aero/PLtTCIsivTb_vWPJ6BeppwA7PAabmG8rLp

[@lawrenceosueke810]

Great content, excellent explanations!!

[@DJamz-xp7dc]

Yees! Thank you for the video♥️ best coach out there imo. 🔥💪

[@coacheugeneteo]

Thank you

[@davewilson9472]

You engage with the audience much more than other channels, I feel like I actually learn something when I come here.

[@patnorrie]

9:00 , super important note for people to takeaway about their shoulder ROM in dips regarding their shoulder extension, so glad you mentioned this!

[@coacheugeneteo]

Yes!!

[@Fizzypassion]

Hey man, love your content that feeds my brain. Great explanations with demonstrations. He is the awesome, cool guy that make me want to plugin my ear buds just to listen man.

[@toduni]

Found your channel yesterday, beyond amazed with your content mate! Keep it up!

[@coacheugeneteo]

Welcome! Thank you

[@eljefeguapobarbon]

Lying triceps extensions with dumbbells and cable (cambered attachment) pressdowns have been beneficial over the years for me. Love dips between benches too! Cheers!

[@neilbeech4093]

Thanks 👍

[@Ewansarmy]

Eugene! You really do have such a way with words! I can't even tell if you've scripted this or not because it flows so seamlessly! For my favourite two i'm quite boring; close grip bench and skullcrushers

[@coacheugeneteo]

Thank you very much! A lot of planning and practice goes into these 😅🙏

[@sparky844]

I was having trouble thinking up a good tricep exercise for years but then i tried *cable pulldowns with the dual-rope attachment* and i'm never going back. S++ tier tricep excersise FOR SURE.

[@jonnyboz]

Love this series! Pushdowns and Overhead Extensions!

[@coacheugeneteo]

Thank you!

[@bramschrijnen5795]

I love your work man! It helps me a lot. 2 dumbell tryceps on bench and I think with two bigger ropes on the lat pull down machine

[@BhodiAboulfaraj]

I wish I would be there, to see you kicking my ass to some extra motivation to rebuild this body that is going down!

[@buenafizedhd1417]

So informative as always My favourite triceps exercise is barbell skull crushers and body weight dips with controlled negative and really focusing on triceps 💯

[@coacheugeneteo]

Nice!

[@sichaned1760]

omg...i luv ya! thanx4sharing ur knowledge

[@coacheugeneteo]

Thank you!

[@truthseeker630]

The path that crosses the centreline for extension! I never thought of that, Brilliant! And makes sense since this might give the best general body stability .

[@coacheugeneteo]

Yes it's great!

[@doronuzan]

Thank you

[@shahriarkabir1515]

Excellent video man.

[@coacheugeneteo]

Thank you

[@javierpassantino8348]

Loving the good vibe. Great work.

[@coacheugeneteo]

Thank you

[@streetruffel]

Finally someone mention Katana Extensions. Very good excercise. Love that Deadpool mask :D

[@coacheugeneteo]

Yes!

[@AdamAdam-fh7ln]

​@@coacheugeneteo no cable kickback for the long head?

[@Sk0lzky]

Fun fact: ninjas were "typical samurai" too so they wouldn't carry the sword on the back either. Tbh the only case in history where we see people with swords on the back is when they don't have to unsheathe it from there (transporting larger weapon when you have a sidearm and such)

[@marinus1908]

Nice content, I like straight bar pushdowns for the lateral head and incline skullovers for my longhead. Trains both the shortened position and the lengthengt position very well.

[@coacheugeneteo]

Nice!

[@MrDevinferreira]

Dips on the roman chair and triceps pressdown are my favourite. I always get a very satisfying pump and can exhaust my triceps with these two exercises.

[@coacheugeneteo]

Nice!

[@zackname1612]

great content eugene

[@coacheugeneteo]

Thank you

[@crazymusicman13]

I just did this katana extension (bad ass name lol) for the first time today and holy cow did it highlight an asymmetry between my left and right scapula and serratus. Absolutely brilliant and can't wait to get better on the movement.

[@robc6794]

My favourite is the overhead cable press too, I’ve made varying length ‘ ropes ‘ out of nylon dog lead ( very strong) with rubber ends . This allows you to move away from the machine and vary angles significantly.

[@jetjet6560]

As always, a very informative video! I love this channel

[@coacheugeneteo]

Thank you

[@jeffahandy1452]

Just subscribed to your channel I'm loving the way you explain different exercises and how to perform them the right way

[@coacheugeneteo]

Thank you very much

[@sharanramkorun9143]

Loved the simple tip for the controllable active range

[@coacheugeneteo]

Thank you

[@davidwarren719]

Never quite knew what to call them but I’ve always felt I connected well with katana extensions! Love the name. Great video!

[@valeriodelbianco8143]

Great video! My fav are dips and triceps extensions variations!

[@coacheugeneteo]

Excellent

[@VanillaCoke]

Kick ass channel I’m glad I ran into it!

[@coacheugeneteo]

Thank you!

[@nazmulhaque1308]

Great channel and content

[@coacheugeneteo]

Thank you

[@mikerenshaw7867]

Great series and awesome T-shirt Mr Teo! :)

[@coacheugeneteo]

Thanks legend!

[@ibanarrambide]

I think making a one shot video with that much detail is hard but looks so easy, great content as usual

[@coacheugeneteo]

It ain’t easy that’s for sure haha

[@ijstylezi]

Love your contents. I go with skull crushers and incline DB kickback.

[@kennyng5866]

Excellent video as usual mate... Weighted dips are my fav💯

[@coacheugeneteo]

Thank you!

[@willthomas5953]

Close grip bench overhead tricep ext are my 2 favorite and honestly overhead ext. Did the most for my tricep development

[@thuanjimmyle72]

Love to see the coming vids on upper and lower chest ( my 2 lagging areas )

[@loxdemfiyademfiah6459]

Katana Extensions...LOVE it!!

[@gladiator-zs5fe]

Hi bro i start train this motion and feel so great

[@ronin_9]

Uncle Eugene is the best!

[@coacheugeneteo]

Thank you!

[@jdoggg211]

After the bicep video I changed my arm days around specifically waiting for this video! Thx Coach!

[@coacheugeneteo]

Nice!!

[@polishguy777]

Cool tips and even cooler shirt

[@sleepysobTF]

I always leave these videos feeling 10x more knowledgeable

[@Manuel-yi3iu]

if you have elbow pain and your are doing some triceps exercises with a rope just do a very slow and controlled negative. it helped me alot

[@Shane756]

Thanks for the awesome tips Eugene! I have heaps of injuries especially around my elbows so I'm looking forward to trying the Katana Press. Do you have any specific recommendations for elbow friendly compound exercises? My brain tells me I should be fine with just cables but my bodybuilding gut is telling me lift big lol. I was thinking dumbbell exts on an incline just short of lockout or maybe some kind of modified JM press? Dips kill my elbows I'm afraid

[@iucortes]

2 favs for the triceps --> Close "grip" push ups with bands and your "katana" elbow extensions. Another diamond for muscle growth, thanks Eugene🤙🏽🥋

[@coacheugeneteo]

Thank you!

[@zaasz1]

I really like the doing a overhead tricep variation with cables and a simple skullcrusher with a close grip motion as a finisher

[@coacheugeneteo]

Nice!

[@boxerfencer]

Loved the video. Short, concise, and offers great value. One question, though. You mentioned that stability really isnt a good or bad thing, but just a quality of the exercise. In a prior video your did on exercises for quarantine conditions, you suggested instability stimulates more fiber recruitment, and therefore would be great for hypertrophy, but i dont see how this could be, considering stability is a requirement for overloading capability.

[@greg5487]

Great material! Just wanted to say that with my elbow pains rolling the triceps ( especially the attachments) did the job + also light "katana" extension with resistance bands before workout. Can't stress enough how much it helped me, now my triceps are more elastic/have bigger range of motion + also no pain in push movements when training chest/triceps/shoulders

[@coacheugeneteo]

Excellent!

[@kristinjones8890]

Everything seems to make perfect sense when you explain the mechanics and anatomy behind it all... I learned more from you than my college prof ! 💯❤️

[@coacheugeneteo]

Thank you! 🙏

[@Thedudeabides803]

Yes, chest and tri’s this morning. Love when things align.😀 my 4 year old loves the shirt btw. And favorite exercises are dips with weight on the lap and skull crushers.

[@coacheugeneteo]

Hahahah glad your 4 year old approves.

[@Thedudeabides803]

As do I ☺️

[@exmonarcagoodbye3296]

Just two minutes of valuable video

[@jakeportolese4031]

Thank you as always 💪🏻

[@coacheugeneteo]

Thank you!

[@meikotaylor5455]

sensational

[@kman8749]

So glad he's a nerd just like me. Adding in Deadpool just makes my day. I just found this guy recently and I am glad I did, he's great!

[@mendyefraim7875]

You explain really well

[@coacheugeneteo]

Thank you

[@martinlombns7639]

Skullcrushers and rope extensions is currently my favorite triceps exercises :)

[@pentagramyt417]

I love this channel since I discovered it maybe a week ago. Great personality, great look - the hair and more (you know it too!), calm attitude, knowledge... I've added a machine standing squat exercise first time in my life after your last video. I've tried it like a 2-3 years ago first time but I didn't even try to find my posistion, i felt uncomfortable. But after the video I tried once again yesterday, today I feel my legs are growing 😂 Did 3 sets of normal highbar squat at 90%1rm 3x3 and then a little went down (-2.5 kg side) 2x5, and finally went on the standing machine you showed and did 2x8 (3-0-1-0 tempo), 2x10 and I was done 😂 Couldn't even stay on the legs, so pumped. Thanks! Greetings from Poland btw. ❤

[@coacheugeneteo]

Thank you!!

[@aakashsood9193]

Favorite two exercises are overhead tricep extension and tricep kickbacks. Time to watch :)

[@coacheugeneteo]

Excellent!

[@Alex-m8515]

Legend!

[@kelvindzivinski5872]

I dont know if comments help the youtube algorithm but I ALWAYS be commenting, dropping likes and sharing because Coach Eugene has literally taught me so much to be a better athlete/coach for my clients, friggen love the content and want morrreeeee hella grateful for you man!

[@coacheugeneteo]

I appreciate it very much! And it does help!