How to Fix Your “FLAT” Triceps (GUARANTEED)

If you have been wondering how to fix your flat triceps and to get them to hang, then you’ve come to the right place. In this video, I am going to show you the best triceps exercises you can do in order to get rid of flat triceps and get them to hang. Remember, though, it’s not just about what exercises you do, but how you do them that matters the most.

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In order to fix flat triceps, you need to understand a little bit of the anatomy of the triceps. The triceps are a muscle broken up into the three heads; the medial head, lateral head, and long head. The long head is what makes up the most size on the triceps and is where we are going to focus our attention. With this muscle head being the one that is responsible for making the triceps hang off your arm, we need to train it properly. This comes from utilizing stretch under tension and peak contraction of the long head. To get the most stretch on the long head of the triceps, you will want to get your shoulder into flexion to get the elbows up overhead. To get peak contraction on the long head of the triceps, you need to get the shoulder into extension, meaning that your elbows will be back behind your body.

The first exercise up to get fix your flat triceps is a modification of a traditionally performed skull crusher. Instead of allowing the bar to come down towards your forehead, I want you to allow the bar to travel back behind your head. This will create a greater stretch on the long head of the triceps. Furthermore, instead of bringing the bar back up over your chest as you would in a skull crusher, you will want to end the rep with the bar at an angle over head eyes. By bringing the bar all the way forward, you are taking tension off the triceps whereas keeping the bar at an angle will continue to keep tension on the triceps throughout the entire range of motion.

The next exercise to build bigger triceps is the overhead step out. In the starting position, your elbows will be overhead with your arms bent back to hold the rope – this is where loaded stretch comes in to put tension on the triceps in their lengthened position at the start. From here, step out and extend your arms, but don’t bring them directly in front of you. Doing so will take tension off the triceps. Instead, keep your hands high. This, again, is a recipe for keeping tension on the long head of triceps. The great part of this tricep exercise is that you can handle heavier weights than you would normally on a triceps push away. The step out allows you to use momentum to get the weight moving.

If you want big triceps that hang from your arm, another stretch based exercise is the incline power bomb. This triceps exercise is often performed incorrectly, where normally you would sit straight up and your elbows will be flared in order to move the dumbbell up and down. We know that if we can get the elbows out in front of us, we can get greater range of motion and the incline setup allows for exactly that. Keeping the elbows facing forward is also important for shoulder biomechanics and avoiding shoulder pain, especially when shoulder mobility comes into question.

Now, we have to address the other side of the equation when it comes to tricep training. No triceps workout would be complete with just stretch based exercises. In this case, you will also want to focus on peak contraction of the triceps in your tricep workout as well.

To get a greater contraction on the long head of the triceps, the elbows need to travel back behind the body. The first exercise to do this for triceps that hang is done with cables. Facing the machine and using a cross handed grip, row the cables back so your elbows are into extension behind the body and then extend your arms so they are straight. This will create a great contraction on the long head to help build bigger triceps.

The last tricep exercise that you can include in your triceps workout for bigger triceps is the drag kickback. Utilizing the same incline setup that you used for the power bomb, simply face towards the bench this time. Drag the dumbbells up your sides until your elbows are into extension behind the body and then kick back from there. This will prevent any rounding of your back or losing proper elbow height / positioning.

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