Exercises for Triceps for Every Head (HIT EM ALL!)
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- Опубликовано: 5 окт 2024
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In order to get bigger triceps you have to be sure that you are doing triceps exercises that hit every one of the three heads of the muscle in your tricep workouts. In this video, I show you some examples of exercises for your triceps that do just that. I am going to demonstrate how to get bigger triceps by attacking the long head, medial head and lateral head of this muscle for maximum size.
First, it is easiest to concentrate on the long head of the triceps since it is unique in its origin. This head of the tricep muscle doesn’t originate on the upper arm bone but actually on the shoulder blade or scapula. This means that it crosses the shoulder joint and can have actions on the motion at the shoulder joint. In the case of the long head, it can extend the arm behind the body when maximally contracted. This is important since you want to know how to stretch it and place more tension on the muscle when picking exercises to favorably target this head.
In order to do this, you want to find exercises that allow you to place your arms up overhead (which will stretch the long head of the triceps slightly and increase the tension that it can generate because of this). Tricep exercises like push aways or even lying dumbbell extensions and french presses are going to put your arm in this position safely. An overhead dumbbell extension is not as ideal however since it does jeopardize the health of your shoulder due to excessive internal rotation while performing it.
Before moving on to the other two heads however, I do want to address the concept of active insufficiency. This happens when you maximally shorten the muscle that crosses the two joints by putting both joints at their end range. In the case of the long head, you would extend the elbow at the same time that you extend the arm behind the body. This position, while generating less tension does generate an incredible contraction as the muscle fibers are maximally shortened. Some argue to not train here, while I totally disagree. This position is very helpful for getting people to feel a contraction and improve mind-muscle awareness which will carry over to better workouts overall.
Feel free to include the triceps kickback and cobra pushup as exercises that you can do in the beginning of your tricep workouts to wake up the muscles and help you establish a strong mind muscle connection from the outset.
Next you have to cover the medial and lateral heads of the tricep muscles. The key difference in exercises for each of these tricep heads is the position of the arms and elbows during the extension of the elbow. Just like with the quads in leg extensions, if you turn your arm in during a pushdown or similar exercise, you will focus more on the outer or lateral head of the triceps. On the contrary, if you turn your arm out our underhand, you will focus more of the attention on the medial head.
There are many tricep exercises that you can do and only some of them are shown in this video. The key is, the science behind their selection will not change. In order to maximally work the triceps in any workout you will want to hit them from all angles by choosing exercises that hit every head. For a step by step workout that shows you exactly how to do this right every time, head to athleanx.com and get the Ultimate Arms program. It’s more than just an arms program, it works every muscle group in your body while specializing extra attention to the size of your arms.
For more arm workout videos and exercises for bigger triceps, be sure to subscribe to our channel here on youtube at athleanx.com/us...
You seriously know what your talking about man, I have so much respect for you
Google
"* you're* talking about"
2:20 tricep pushaway
3:11 lining barbell tricep extension
4:26 cobra pushups
4:40 tricep kickback
6:38 tricep pushdowns
6:48 diamond pushups
7:00 reverse grip tricep pushdowns
7:12 close grip dumbbell bench press
🙌🏽
Thank you bro 🤗 Much appreciated 😇
Saviour
Thank you
W person
That one person who disliked this video only does biceps
Grammar: The difference between knowing 'their' shit & knowing 'they're' shit.. Lmfao
James Morris
good one
or they are all physical therapist's who only apply their knowledge in rehab centers and hospitals then go home and call it day. They want to be Jeff so bad lol
Justin Carneiro LOL that's funny
Exercise times: 3:11 , 6:48 , 7:12
Ps thanks athlean, seeing results already
God made you for.a.reason Hahha thanks man
Do all his vids pls
Thank you
No,no everything he saying is important
Jeff, first of all thank you. You have helped me several times already with the wrist stretch and ankle sprain fixes. You help me free from pain that I experienced for years. I just found there is a sort of marker / face paint for children (it is face paint but come in a marker like packaging), they are non toxic and design to go on children face. I think it is a better alternative than white board marker for you as you apply them directly to your skin. Wish you all the best Jeff. God bless.
He calls them "muscle markers"
i guess they are toxic free and for this job?
The markers don't absorb into his skin do they?
thomasbudi2000 who gives a fuck
Cisco 509 i do
We must protect Jeff at all cost
To be honest Jeff, I think you've covered virtually everything we need to see on your channel. so I say thankyou for all you time and effort you have spent, and the knowledge you have shared with us. Thankyou
❤
Thanks for appreciate dear Mike
Little does bro know he still somehow has things to post about
He'll just do the whole youtube channel again but mirrored, to avoid muscle imbalances.
@@calluminkster6892best joke using multiyear material
when you just done a tri workout and see this uploaded now you have to wait to do tris again
the feels. I'm actually going to start my tri day right now. ha!
+Larten Crepsley why not? Lol bout to lose All kinds of gains
***** damn that sucks. I pulled a muscle in my back working out year ago and couldn't work out for months shit sucked
turn around and go back in. Tri's every day bro
HNNGGGG t
Am 71 yrs old . Teach Strength training to seniors. Adapt all (almost all) of your exercises with the science aspect and they and me love it. Have some retired football players with old injuries. Get great value from your stuff.
@thebossor her name is Maria.
@@trollloloololooo Did you just assume her gender, bigot?
@@SomewhereFarBeyond29 non binary, yet unknown gender original posters name is Maria 😇😇
SomewhereFarBeyond29 don’t be a troll dipshit
NOBODY Does what you do on youtube. Thank You!
Actually they're trying, but failing big time rofl!
K
+MLP.A-Len like who? i would like to know
Alberto Nunez covered this a while ago on Omars channel
Omar is the man too. Really knows what he's talking about.
I was novice when I started training and watching your videos right from the start. After 4 months of training I am able to finally understand what exactly you are trying to explain about mind muscle connection of all three heads of the triceps. And you are absolutely 💯 percent right about it. Thank you for sharing your experience with us! I'm always eager to watch your content.
I love the muscle markers. They're some of the most informative fitness videos on RUclips.
The marker videos are my favorites. Understanding exactly where everything connects make it easier to visualize each movement.
I don't understand how anybody can dislike his vids
Haters hate.
Well idiots are not mythical creatures you know they exist and there are at least 50 confirmed by this video at the time of writing
They are personal trainers annoyed that he's giving away all the good advice...
Fleecemaster, funny comment but as a personal trainer and a therapist I enjoy this guys videos and education. I am not one of those trainers who claim to know it all.
They are people that only train biceps
I so admire a truly educated person that teaches both the anatomy and the correct form. I subscribed instantly.
I love tricep kickbacks. I can only do them with 15 pound dumbbells, but they burn and my triceps have really grown from doing them.
+xxbublebee123 holy shit!!!!!!
Good for you. I tore my triceps. I can't do them hard as Fuk.
How the fuck do u do 120lbs?
Merlin Partlow natty
Kataboler Teufel yeah I am natty. I don't need steroids. My balls are already small. I don't need them gettin any smaller.
Jeff, dude, thank you for putting this out there. I embedded this video on my fitness blog (hope you don't mind me sharing it). Great stuff!
Thank you very much Jeff. The knowledge about training you have given to me so far is immeasurable. I am very glad to see someone with your skill helping guys like me who can't afford a personal trainer. Thanks again Jeff. God bless you.
Damn when I looked at my triceps, I don't see no heads.....
Benjamin lmfao same
You don't see NO head? So, you see a heads.
I feel you bro
I can see my but is small.
Ask KS1 to find his head...he might have to shave though....
I have been doing kickbacks the past 2 months and thought I was doing them wrong when I felt the top of the longhead feeling tense. Thanks for confirming that this is supposed to happen.
Best tricep exercise ever in my opinion
I'm an artist studying human anatomy and your videos are so wonderfully helpful and explanatory! Thank you so much for what you do!
Oh ya! I'm about to mix up my tricep routine and shock the crap out of it. Can't wait to see the difference after 8 weeks. Thanks Jeff!
As ever, just priceless advice and instructions! Your helping me so much, thanks Athlean-x folks!!
Great tutorial, made everything clearer, plus I now have some different exercises to try out. Thanks. Enjoying your protein shakes!
It's amazing how I learn something new in every video of yours. I have shoulder problems and I'm glad I watched this because I usually do that exercise with the arms overhead with internal rotation of the shoulders. I guess I'll be switching that out from now on. Thank you
When Jeff brings out the markers, you know shit's about to be explained.
Thanks Jeff, I have learned a lot from you and as a senior male, I believe I have avoided injuries, which seem to have gone away.
7:20 he had veins popping out of his face cheek, savage!
If I had to choose ONE fitness channel to keep subscribed to and ditch the rest it would be this one, without hesitation. This man is YODA of fitness!
lol.
I refer to him as sensei around my house on a regular basis. I don't think anyone in my household knows his name is Jeff and I've shown them a few of his videos after mentioning my youtube sensei.
1983Dave1983 Nah, Jeff seid's way better.
If he has veins popping out of any other cheeks I dont want to know about it.
Si
Living legend. Always teaching something new.
This video was fantastic. Such a perfect balance of science with practicality. I'd love more videos like this. Also, in the description, you should place the Origin, Insertion, innervation, and function of the muscle group you're talking about. Keep people learning!
I'm a teacher, and those muscle markers are fabulous! I really found it helpful.
"Jeff, what the hell is going on with my body?"
*breaks out the muscle marker
Jeff these videos are fantastic. I'm recovering from an 18 month fight with Frozen Shoulder (in both arms no less). And because my activity level dropped so low during that time, I packed on a little over 30 pounds. About 4 months ago I recovered enough range of motion to really get back into some good workouts. As of two days ago, I dropped 25 pounds. I'm constantly returning to your channel for pointers so I thought I would take a minute to type out a thank you... So... thank you Jeff. You sir are a good egg.
I get smarter everytime I watch your videos.
Thanks Jeff! I recently started lifting again and was frustrated that only the long head of my tricep was growing. Now I understand what I need to be doing and WHY!
Dear RUclips, stop showing me TikTok adverts. Sincerely, everyone.
They didn't listen 😭
I got to hand it to you, Jeff. Much props and thanks! You bringing the anatomy and incorporating the markers into the workouts is the best idea anyone can do for the fitness industry/community onRUclips. You make my life in Kinesiology class easier. Finally, a channel with no gimmicks and scams! You're the real deal!
I somehow missed this video. I ALWAYS manage to learn something new when watching jeffs videos! Don't forget, your brain is a muscle as well!
Ive been looking for videos like this one for weeks! He explains the anatomy and the different muscle groups and then shows exercises that target those muscle groups. Genius, thanks so much. Ill definitely be incorporating these exercises into my workout
Awesome video Jeff! Your videos always keeps me from shoulder tendonitis burn. Thanks you very much for your external rotation logic.
I've watched a lot of his videos in the last few days and triceps is the one I'm most knowledgeable in accidentally. just from trying new things. I've been doing biceps and chest wrong and been working out for 5 years off and on.
full stretch / long head:
OH extensions (band - DB version works too but not recommended) 2:26
3:15 lying extensions (DB)
contraction / mind-muscle connection
4:34 cobra push-up
4:52 kickbacks
lateral head
6:40 modified pushdowns
6:50 diamond cutter push -up
medial head
7:00 reverse grip pushdown
7:12 modified close grip press-ups
thanks Jeff. I like how you mention people with shoulder problems because I have one and your videos have helped me a lot in keeping my shoulders safe.
Absolutely love your videos! My workouts have gone from essentially a waste of time to actually seeing progress and gains. Thank you! 🙏🏼
Awesome info. I've been lifting for years and I always learn something when I watch Athlean X vids.
I like the markers they help a hell of a lot to understand
Jeff, you are the real "Guru" of fitness... there's none other like you....Thanks for everything !!
Can you do a video on the best equipment for a home gym?
Nolan Jackson for real this would be a cool video idea! Like show the required things in your mind for a home gym considering space
Squat rack, adjustable bench, 45 pound barbell, dumbbells
ferozucks Spot on man, all you need is a good squat rack which has pin positions from floor to ceiling and a quality, adjustable bench, from flat to nearly 90 degrees. Not the cheap walmart shit either. Add an Olympic bar and 400lbs of weight and you have 80-90% of what you need.
YESSSSSS!
Artur pull up bar maaan
I just feel really comfortable being advised by your channel. I appreciate how you pay attention to how each exercise increases vulnerability to injury.
People who skip the explanation and ignore it are dummies, jeff is explaining this to you so you can understand the wrongs and the rights
X-Plizit NM7 boring though
Exactly
ur dummy 😊
Casa Cambio safety is boring. Have fun buddy ;)
Some people may be just looking it before entering the gym and may not have the time for it.
The guy literally has a video on everything! Best fitness/rehab channel on YT in my opinion.
i just finished doing arms....nice timing jeff XD
right lmao
Feeder workouts. Whatever it takes!
lol just did tricep yesterday, damn it
me too
Actually an informative workout video for once. I love that! You properly show and explain things instead of trying to hide it behind an "I'll go over it more I'm this *thing* that you can buy from me!"
How bout the biceps? Can you do a video about them too?
he already did :D
Bugsy Del Rosario go back to the previous videos 👌🏻
RyanNevz hehe yeah, I just watched it. 👍🏻
Jeff's The Beach Ready Bicep workout is great. I've been doing it once a week for some time now and my biceps have really grown! This work out attacks the biceps from three different angles. I have also included the tricep overhead bar set as well as the bar curl "pitch" and have now included Jeff's bicep "finishers" as well for a great bicep workout.
Thanks for enlightenmenting me on how the triceps work. I'll try these exercises.
2:03 that explains why sometimes it feels like it hurts near my arm pit the day after doing triceps
I dont think anybody can explain better than u Jeff
its amazing how u simplify science of bodybuilding
That use of marker is an awesome idea
How bout another "upper back" focused video? Rear delts, rhomboids, traps kind of stuff
I used these moves yesterday, I have trouble hitting triceps due to limited ROM in elbows. Today, I am SO sore!! You always help me get results!!!
Im just tryna make my triceps/biceps
Wider than my forearms
JH Anime Piano also work on the shoulder/delta to see the lines of the biceps and tricep
Not easy to do as your forearm will grow as you do arm exercises
Rozi Khan Not mine lmao
Guys I’m pretty sure he’s just kidding....he’s saying his forearms are so big bc of all that jerking.....jeeeez ppl get it together
Tyler Harris no. Mine are too. Near the elbow it’s very narrow and looks weird af.
He nailed it . I don’t feel my medial head unless I do the reverse grip like he did !!!
It’s that little out muscle between end of long need and the elbow joint
Muscle Markers are the best! Can we have some leg muscle markers?
This was really helpful! Now I have a more tricep workout inventory thanks to you.
Jeff, you should start using the muscle markers on each arm because the muscle imbalances will kill your gains
Best videos I've seen explaining the breakdown of each muscle and how to work them. Thank you.
Since when did bill nye the science guy start bodybuilding
Bill Nye the 'Science guy' isn't even a 'scientist', but a shitty actor hired by govt as a talking head puppet to indoctrinate the masses into believing the lies of 'space', 'satellites' and of course the complete bullshit theory of 'evolution'. Newsflash - you aren't an evolved ape, living on an insignificant spec ball, orbiting a dying star, whizzing through the 'endless void of space'. The earth is flat bro - research it. And stop obediently letting lying pieces of shit feed you mind control garbage about who you are, where you are, and what you're doing here just because they're wearing a labcoat
@@aw11roman Thanks for the laugh man! I needed it
You Don't Know Me if you needed a laugh you should've just taken a gaze at your own display pic bro
@@aw11roman Naw, got tired of this pic, I'm going to change it. Your comment, on the other hand, was straight up funny
@@aw11roman "earth is flat"?
So NASA is literally spending trillions of dollars on perfect cgi footage and pictures of space, for what exactly? What is their motive? If It where such a big secret then why can the average person literally purchase a drone on Amazon specially designed to go into space so they can see for themselves. Also if the earth was flat, which is physically impossible cause the gravity in the center would pull the outer edges towards the center. That's why planets are round. You are a perfect example of reading something on the internet and then thinking it must be true.
Never seen anyone give so much information on any subject, topic, domain or hobby.. Thank you so much!!!!!
Triceps are my favorite muscle to workout, none of the exercises feel awkward at all I really enjoy training them but they just won't grow as fast as I want them to.
my shoulders on the other hand pop out without even flexing for some reason. my biceps are non responsers to lol
If your paid programs are more informative than these short youtube videos i will be amazed. Great stuff you are helping many people with important issues that will improve their quality of life, thank you.
this helps a lot thanks
This was great, now I know how to diversify my tricep workouts. Thank you sir.
I've been doing the underhand tricep extension for a year now and had no idea it was working the medial head 😂 I felt it working something so I just kept doing it 😂
Jeff, you are the best teacher in the world! I sincerely thank you!
Can you do more body weight exercises. I can only got to the gym for 3 days a week. And I want to work out 5 days a week thanks
MarksMan36050 pulls ups too
true that
Look at body weight exercises on RUclips, if you do a good circuit you will get just as good of a workout as what you would get in a gym, if not better.
ATHLEAN XERO MAN! It's awesome, I totally recommend it
have you tried it before hugo
There are many people that for some reason criticize him. I never listen. I have listened to Jeff and it is informative. He is a goat. Thank you brother. You have taught me a lot.
There's always someone criticizing anyone, most of the time with no real substance.
I've only ever seen people call Jeff a "charlatan", never with any real evidence or reasoning.
@@mykelmellen2378 jealousy
lying triceps extension usually causes me some elbow pain, and after some research i found that many people suffer from this and also causes elbow calcification, do you still recommend doing them? any tip on the execution? Thank you in advance Jeff
at 55 ive been back at it MOST routinely since June 1st this year, havnt touched a weight since age mid late 30s when i was literally a HOUSE and seriously addicted to lifting, i let it all go, one last go at regaining my old form and im beginning to see signs of the old me again ,though this is just the start, im back and these vids are very inspirational, thanks
There should be a fan page for Jeff's forearms. They were insane while he was doing skull crushers
Great advice. I seen this video like 5 times already I keep coming back to watch it as a reminder to what to do.
I usually leave the 'long heads' for my girlfriend to hit
Good one
Heads? How many she hitting
Fabian Roland why do you have a long head? Isn't the shaft supposed to be the long one?
I think he means long heads as in time
Robbie kinsey
Haaaa
Excellent, always inspiring to see someone passionate about their field of work!
7:59 Wtf was that?
ikr wtf
Its from Jeff's instagram haha.
He says he's been experimenting with some tendon/ligament strengthening exercises.
"For legs, Jeff knows nothing. That's why he hides them with long pants in every video" - This was one of the comments on jeff's last video. I guess, @ 7:59, was his reply .
Victory dance
I think this is the best tips for triceps given by anyone by far.... Thnks jeff, i am getting great results with the help of your priscious tips and methods
Currently eating a huge cheeseburger while I watch this
Good for b ulking
Ok as long as you extend your elbow
"MUSCLE MARKERS" ARE FANTASTIC! AND YOUR KNOWLEDGE IS A BEAUTIFUL THING! GREAT VID! THANKS MR. JEFF !
Would single arm rope pulldowns be a good way to get tension AND peak contraction?
Yeah Watch Omar Isufs video on this
Momme H I was asking cos I saw that vid too wanted to hear jeff's opinion on it
here the importance for peak contraction is the position of the arm related to the body , keeping that in mind you can choose what exercise is better for you
I like to start with that workout. It's a great warmup for me and it really allows for the proper contraction and extension. Usually after 2 or 3 sets for each arm I then move on to the straight handle pushdown for my max weight and then into the handle which turns palms facing eachother for my max weight too. I've improved much more on these workouts since using the single arm rope pulldown as a warmup
Thanks for taking the time to go deep in theory to explain your exercises.
His arms look huge in this video. Damn.
Those gains are loyal.
Gorka Arzallus his arms look huge in every video lol.
peter lee I know, but in this they stood out a lot. He probable worked out before recording.
Pump
The muscle markers is a great idea. It's very helpful to see and understand how the muscles work. Thanks for the good job you do.
4:53 "one last thing you might wanna try" haha try, cuz triceps. Holy shit I'm hilarious.
Mimimimimimmimimimimmimimimimi
SAK AHHHHHH
Comedian
@yang rendel try... his tricep. Try means tricep... get it?
@yang rendel lol
Excellent advice, generous, and very informative! Thank you! One thought we as women can benefit from developing the 'medial head of the triceps. I can do two consecutive sets of defull deeps with legs straight, but the medial head is week and so small it is shadowed by my tricep head. Not balance and since I work out by myself I knew that besides the tricep, shoulders, and biceps I should develop the medial, but I was not sure what exercises to do. Thank you, thank you!
I can't find any leg workouts that Jeff talks about
After seeing your 2 videos, I am just became your fan. Your way of expressing bodybuilding science is awesome
Hi Jeff i am 67 years old I have had 2 open heart surgery's in the last 10 years my last one was valve replacement in Feb this year i am back in the gym & doing ok. I am working a push pull program 2 days on 1 day of 2 days on but i need more for my chest is there anything i can do. I am doing bench & flys with pull overs D/B push ups. But i dont seem to be getting much improvement Any help would be great. Thanks Paul from New zealand
bodyweight tricep extensions or skull crushers (tricep extensions on a low bar,choose the bar that challenges you) bench dips...also dont do flys as Jeff doesnt recommend doing them because of shoulder problems...last but not least try to add weight and do weighted pushups...diamond pushups are great for your triceps.hope i helped
Paul Seville keep on going man! Best of luck to you
How soon after cracking your chest open did you start chest work? My ribs are still popping when I move my torso. I'm 8 weeks post op. Think I need to wait a little longer for the sternum to heal more.
I need green area
Want a quick and easy way to get intense green area? Fracture a bone in your foot and use crutches for 6 weeks. Guaranteed to work, I do it all the time.
Battery8807 ok i fractured my foot. What do i do next?
Wongsathon. PTLM bhi push up maar par hathh duur mat rakhna
Chest sa simply down rakhna
Thats why I came here 😅
Wongsathon. PTLM I
sometimes these videos feel like he goes on and on but theyre actually ridiculously insightful that most trainers in the gym dont know themselves.... THANK YOU JEFF. i literally want to run downstairs to my gym and lift :)
pleas jeff help me
i'm diabetic and i have lot of problem with gain and all this meals plans
i take insulin shots
please help
SOS
Speak to a dietitian, they're better suited for this kind of request. Not that Jeff couldn't answer it though of course!
Thanks James for your interest i will find someone .
Bahl, most meal plans are for type 2 diabetics, which is for the weight lose mainly. If your type 1, you need a sports diabetic doctor so they can show you how to go through the steps. It's a lot of work and it seems slow at first but it does work. I'm 48 and i've gone from 156 to 179 Ibs over the last 18 months. Just stay with it and you will get there. Best of luck.
Jerry Batchelor 2 Batchelors in 1 comment chain? Nice.
he's insulin dependent...not reversible!
One of your most interesting videos Jeff, firstly, because i thought that the back part of the long head was actually the start of the latissimus, but now that you've debunked that, i can understand why there's tension in that area when i do tri exercises. Second when you talked about mind muscle connection which is so important for awareness of your own body, clumsiness, etc.
When i first started training i thought hammer curls targeted triceps💀
Great video! Thank you! So many very good workout routines show multiple exercises but don't show exactly what you are targeting. They generalise by saying chest day, or arms day. Your video demonstrates that specific movements affect specific muscle groups. This naturally will or should mean less over training. Thx again. I'm going to watch all of your vids.
"24-7-365"
Why don't people ever count weeks? There's 52 of them, in case you were wondering.
You can't train every day without training every week duh
@@DeeZv1 You can say the same thing about hours and days and days and years, yet they're all still included.
@@Alassandros you can work out 7 days a week and not work out 24 hours a day. You can work out 24 hours a day and not every day of the year. You can work out 7 days a week and 24 hours each of those days but still take time off. But you have to work out every week to work out every day of the year.
@@DeeZv1 mind= blown