How To Build Huge Triceps with Optimal Training Technique
HTML-код
- Опубликовано: 24 дек 2018
- Merry Christmas! Get 30% OFF my Arm Hypertrophy Program this week only!
‣ www.jeffnippard.com/armhypertr...
Watch more Technique Tuesday videos:
• Technique Tuesday
-------------------------------
Check out what my amazing sponsors have to offer:
▹ MASS (Monthly Research Review)
‣
‣ Only $25/month (pre-paid yearly)
▹ PEScience Supplements
‣ www.PEScience.com/discount/jeff
‣ Use discount code JEFF to save $$
▹ RISE Training Gear and Sportwear
‣ rise.ca/jeff
‣ Use discount code JEFF to save 10%
▹ Body-Analyser Weight and Bodyfat % Scale
‣ vitagoods.com/jefffit
‣ Use the above link to save 60% off!
-------------------------------
Follow me on social media:
Instagram ‣ / jeffnippard
Facebook ‣ / jeffnippard
Twitter ‣ / jeffnippard
Podcast ‣ The Jeff Nippard Podcast on iTunes and Stitcher
-------------------------------
SOURCES:
www.t-nation.com/training/5-s...
www.strengthandconditioningre...
MASS Research Review - Volume 1, Issue 4
If you're eager to learn more about proper technique, I recommend subscribing to the 3DMJ Lifting Library:
‣ www.3dmjvault.com/courses/lif...
Filmed at Body and Soul Gym in Kelowna, BC - my favourite 24 hr gym in the Okanagan!
‣ www.bodyandsoulkelowna.com/
Intro Music:
‣ Ryan Little: • Ryan Little - sunkisse...
Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3
Rashaun's RUclips:
‣ / @rashaunr5777
-------------------------------
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
-------------------------------
Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. 
Развлечения
Merry Christmas everybody! Here are the timestamps as usual:
0:21 - Triceps Anatomy and Functions
0:53 - Why the LONG HEAD is so important/special (how to target it)
1:38 - 3 types of exercises to include for development of all heads
2:03 - How to set up the skullcrusher
2:34 - Alternative: Floor Skullcrusher
3:03 - How to execute the skullcrusher
5:00 - Common errors
Enjoy!
Merry Christmas Man! Excited to watch this vid. Dude, you should totally do some Athletic science Explained Video! Similar to the Training you did with Meadows! That would be amazing!
Jeff Nippard hi Jeff Merry Christmas!
Merry Christmas Jeff🎄this was my present 🎁😂
What happened earlier?
The video showed up and them I couldn't open it anymore.
What are your thoughts on using the decline bench instead for skull crushers?
Niff Jepard
illuminatty Neff Jippard
@@samseguin3690 Jipp neffard
Jard Neffipp
@@nakefatty9167 Diff Jeparn
Jipp Ardneff
Sorry for the re-upload! There was a slight technical error in the original video. Let's get it
Was worried when it refused to load but was in my inbox. Merry Xmas Jeff!
Oh that makes sense...
Was it the function of triceps for shoulder extension instead of shoulder flexion? I was guessing that since you put all the info about positioning the shoulder into flexion probably was the reason for the error.
Jeff Nippard Jeff Plz What Alternative Exercises for Tricep Kickback ??
Jeff Nippard .. should this exercises be Main Exercise???..... U forgot to mention this exercise in ARM SCIENCE VIDEO
Me:“ I‘m depressed“
Joff:“ You are a shoulder blade. You need to be depressed.“
Joff
joff
Joff
Jeffery
Jeffezius
Straightforward✔️
Scientific ✔️
Detailed ✔️
Easy to understand ✔️
Bullshit ❌
Timewaste ❌
Good youtuber ✅
@@BasseC05 😂
Fr 75% of the video was just talking about skull crushers lol
@@Mike-sp9skIn the intro he said he was focusing on skull crusher
@@Mike-sp9sk It's the best exercise for triceps long portion tho
Swole Santa has come early this year and he’s bringing us the gift of gainz
Lucky Jeff is his best gains delivery elf
Bro, do you even gift?
Sacha Krin That sounds like something BroScience would say haha
@@jessejive117 exactly my thought.
Jeff, once again I’m almost shocked at how thoughtful and well produced your videos are. I have a lot of respect for you for not falling into clickbait or just forsaking quality content for views. I hope you keep doing what you’re doing, you’ve made a fan for life! Thanks again man, really! Happy holidays!
A slight correction to around 5:08 in the video in regards to the mechanics at "Error 1" when comparing the torque when dropping the weight "down" rather than "back". In either position, once the forearm is parallel to the floor the torque at the elbow is as high as it can get and therefore the same regardless of any other positioning you make at the shoulder. The difference between the two positions in regards to the torque at the elbow joint, is just at what elbow angle peak external torque occurs. When bringing the weight "down", this occurs when the elbow is at around 90 degrees of elbow flexion since that is when the forearm is parallel to the floor. However, when bringing the weight "back" the peak torque occurs at a lower angle depending on how much shoulder flexion there is. Just estimating based on your position in the video, it would probably have peak elbow external torque when your elbow was around 45 to 65 degrees. The reason why the tension on the triceps is increased when bringing the weight "back" compared to "down" in the positions you described is due to the increased external torque pulling the shoulder into flexion, and therefore requiring additional tension from the long head of the triceps to generate more internal shoulder extension torque.
rcmp09 really appreciate the detailed clarification. If I had more time to explain the full detail I think I’d say exactly what you said here. This sounds exactly right to me.
@@JeffNippard Merry Christmas my dude
Good advice...from a Mountie?
Ah ha yes the importance and action of natural rotating with the humerus musn't be overlooked.
Do isometrics create more stress and torque at elbow joint than weights?
I actually injuried myself a little this last week on this exact exercise for going too heavy on the straight bar. Congratulations for the video, I'm a new subscriber and I'm absolutely loving your science based approached content. Huge shout out from Brazil!
Hey Jeff I'd like to point out a flaw in the statement "overhead tricep extensions are best for long-head development" in the T-Nation article. The EMG studies referenced in your other source and studies I've read show that the long head activates and contributes to shoulder extension at high degrees of shoulder flexion but for elbow extension the medial head takes over past 90 degrees. Since during overhead tricep extensions the shoulder is static, there is more medial activation than long head. Therefore for long-head activation the best position is arms by side and into extension. The long head being stretched in shoulder flexion doesn't actually increase its force production in elbow extension, it decreases it.
P.S.- I'm a DPT student and I had a discussion with a classmate where I cited this video and we had a discussion. After doing deeper research I noticed the error in interpretation by the author of the T-Nation article and that in fact my classmate was correct.
Hey Jeff are u planning to do a fundamental series about nutrition? Training ones was too good and I think doing Nutrition fundamental series would be insane! Ty in advance for such a quality content!
This series has been phenomenal! Thank you for being who you are. Merry Christmas brother
Hey Jeff. I'm a big fan of your namesake over at Athlean-X and saw someone commenting there that your videos are also top notch. Well, I've been semi binge-watching your vids the last week or so, and I have to hand it to you that your content is awesome. Thanks to guys like you and Mr. Cavaliere I get SOOOO MUCH MORE (good) info than I did beforehand. Thank you! I'm not only subsribed; I've got the notification bell checked! Also, I've been leaving you likes on your videos. Best wishes from a new fan!
Best fitness RUclips channel of all time. King Nippard 🙌🤴🏼
Baised don’t you think?! Even though I agree 🤣
Lol i thought it was athlean x😂
yea...no it's not. It's good tho
Well, one of them...
The 2 Jeff's are my favorite! Cavalier and Nippard. I apply them both in my training everyday! 👌
Great clip Jeff, I've been doing Close grip bench for triceps recently and it's giving me very sore elbows, and the breakdown of the skull crusher answers my questions. Thanks for also including some other options, very helpful for this newbie
Excellent video! Visuals, lighting, topic all on point. Love the series!
That video was awesome Jeff!!! You have stepped up to another level. So professional 👌🏼
everytime jeff says BAR with a canadian accent, i will do a shot of pre-workout.
this channel is probably one of the best i've ever found for training, love the proof of research, much appreciated.
It is good to see that your channel is growing! Keep doing your best!
Jeff, hope you had a merry christmas.
Haven't had a good lifting sesh since Oct bc of a shoulder injury but man I love watching your videos and learning from them. Cant wait to go back and apply everything Ive learned from you. Thank you and Merry Christmas!!
Good job man! Big big thank you! I was waiting for this video for a long time!!
Have a prolific year!
Just discovered this channel a couple of weeks back, and i must say i have been loving every single one of your videos, all of them are well detailed and explained with visual example to help you get a grasp off what you are talking.
congratulations for the great work , you more than deserve the like button you asked for !(sorry for english mistakes, not my language).
Jeff blessing us with the gift of knowledge on this Christmas !!
By that logic it's always Christmas for him!
Who wants to build meaty tricep in 2019?
Only 2019? I want to build meaty triceps my whole life!
Gotta get them gunz!
Oh sir you seem to uderstand my dreams... I respect you for that.
I am on bandwagon to pump my Tricep....
Sign me in
I love this video! It is extremely well edited and clearly informative. Great Job Jeff!
Just came across your page a few days ago man Idk how I didn’t find it earlier since I’m always looking for new workouts, but instant sub man love how you give the explanation for all muscles yet still get to the point fairly quick. Keep it going man
I really like this series. You take in account body types (like shape of Bones and connection of muscle) and you give people flags to look out for in workouts. One workout I would love to see on technique Tuesday is the reverse lunge. I always have a hard time with this workout compared to my gym partners.
Love how you actually show how to do the exercises compared to other channels which just tell you which exercise is best
Merry Christmas and cheers from Vancouver 🍁! Thank you for this Christmas present Jeff!
Absolutely loving this series! Really helping me out !
Sir I am sandeep one of your fan from India and I just thank you for these superb knowledgeable with perfect explanations.thanks alot
Love this series and have been incorporating a lot of these (specifically your bench press technique video) into my powerlifting training. My bench max finally went up after probably 8 months of stagnation.
What exactly did you change? Technique only? Or also frequency/volume. I’m currently not progressing in bench
@@omarruder4129 this was 3 years ago. I don't remember. Now I've been following the starting strength novice linear progression and that is the best way to get stronger. 3 sets of 5, add 2.5 or 5 lbs a workout.
@@mikeoxlong91111 coincidentally that’s also what I was planning on doing! I just downloaded the book aswell for my e-reader, planning on making big strength gains with it! How is your muscle growth tho? What kind of accessories do you do? And how did your bench progress, i’m at 148lbs x 7 now
@@omarruder4129 I've been very busy with work lately, but when I was working out daily I went from 3x5 in the high 200s to 320 in a matter of months. There was muscle growth but Idc about size, I want strength.
I maxed at 355 which was fucking awesome.
@@omarruder4129 and I don't do but 1 accessory movement. Laying tricep extensions aka skull crushers with a cambered bar. And again 3x5. Do a search for "laying tricep extensions starting strength" and you'll see how to do it the right way.
Jeff, by far my favorite informational fitness RUclipsr. Thanks for your hard work. Merry Christmas!
Wow! That was the best exercise breakdown I’ve seen on RUclips for any exercise
Great video again! Thanks for uploading :)
A bulking Christmas and a gaining 2019 to everyone
StraightGains thanks bro keep gaining great gains merry christmas
Yeah, Agreed.. Great formative video and as always Jeff..... Keep up and see you in 2019.....#🥘 LoL
The editing on this was fire.
Adnan A I wanted to make my own fitness instruction channel, then found Nippard and realized we will never be able to make a better and well edited channel as his
Merry Christmas Jeff! Lovin the series!!
Love your work. Merry Christmas!
Nipp Jeffard
Why did this get so much likes 😂
Got your Fundamentals Hypertrophy Program from my girlfriend for christmas :-) thanks for your good work :-D
I got free pdf from internet . cause im broke
@@abhinavpal1185 link? Fellow Indian
@@vanditdostonkadost well just google it u will get it
@@vanditdostonkadost i would suggest for full body routine of athlean x to u
Ffs support Jeff don’t steal his work! He already puts out a lot of material for free
The way u detail each and everything is really awesome. The whole information in your each video is very beneficial. Thanks a lot for sharing it.
Merry Christmas Jeff! Thanks for the sweet high quality content.
I am guessing you guys go to the gym at a ridiculous hour to film these in hopes for an empty gym so when I saw those two other guys, I got angry for you.
Travis S hahaha yep. Who comes into a private gym at 2am? Lol
To be fair though... they were actually really nice and offered to go upstairs haha. I think they thought we were filming a commercial at first haha
Empty gym with no one on cell phones and sitting on machines at the same time. beautiful.
@ lmao
I mean to be fair I go to good life at like midnight. Mine is totally empty then and it's when I'm most awake anyway.
Thanks, Jeff. I gave up on skull-crushers years ago because although it brought gains, it always caused me elbow pain. Sometimes severe elbow pain. I can see now that I was performing the exercise to perpendicular to the bench, with elbows pointing straight up and bar coming down to my head. I thought I was supposed to aim for my head, because of the name I guess?? Ready to try it again. Thanks!
Yeah, I'm interested too.
Destroyed my tendons doing this.
Bruh my old trainer told me you're supposed to touch the bar on your forehead. One time I hurt my head doing that. Jeff says doing it like that is a mistake.
Merry Christmas brother! Thank you for constantly giving us the gift of amazing and educational content. Much love man.
Such good content Jeff, honestly such a great contribution to the community.
Dope ass vid bruh
*In before Anders aka **_The Back Guy_*
Merry christmas jeff and cheers to a new year full of success and information
Love your work man!!
Merry Christmas Jeff! Such an awesome series. These have been helping me out a TON. Subscribed! 🙌🏽
Could you probably do a video on Cannabis how it impacts the body, now that it's legal in canada.
For those at my age (65) be sure to always do a warm up. A tricep tendon injury is no fun (ask me how I know). I've injured mine and it just doesn't want to heel. Plus now I have a bursa sack on my elbow (known as a Popeye elbow).
Stick to calestinics don't go to the gym at that age
@@jayking3159 bruh,what make you think gym only make injuries lol
Damn bro you old af
@@colintalukdar3767 Your comment made me laugh out loud
The editing of your videos are getting better and better!
Thanks for the great videos Jeff, hope you continue making them in 2019! All the best!
No one :
Jeff:*teach us science based techniques*
Also Jeff: "crushing your skull isn't the optimal way tp execute the exercices"
Today is christmas too but in 2019
Merry Christmas to you and Steph, Jeff! Thanks for all the great content this year.
Good reminder on not loading the skull crusher too heavily to avoid putting excessive strain on the elbow joint.
Merry Christmas! Thank you for the detailed information 💪💪💪
When you say bar I'm picking up a strong accent, and I think it is New England somewhere, but the U sound Canadianish, where are you from? Upstate New York? Vermont or New Hampshire?
Now it is sounding Irish?!?
He’s canadian
Gonna quickly watch it before it gets removed again 😂👍
lol this one is here to stay
Jeff and the gift of gains! Thanks Jeff and Merry Christmas!
Excellent series Jeff, keep up the good work!
How about doing incline tricep extensions? they work great for me.
Me too
the real illuminati fuck illuminati
So no one's gonna talk about 5:20 ? 😂😂 slight humor with this informative guide. Thanks Jeff🙏
The timing for these videos is Impeccable. It I knew that I needed to work on my Triceps and this video came out right on time!
Keep on Keeping on Jeff, this video series is wonderful
Let me put on my +5 hat of weaponsmithing. All you need for triceps is the press gaaahhs.
REVIVAL Fitness 😂😂 I can see Jason making a vid on this.
REVIVAL Fitness it is tho, bench and overhead press and u wont need anythin else🤷♂️
Carl Oskar & Company do you really only want to do two exercises for the rest of your lifting life? Variety is the spice of life and periodization is good for gains. Also the gander
@@oldironking6375 I said 2 exercises for triceps, not for the whole body. :) And obviously you should switch exercises if it dosent work for you.
Carl Oskar & Company obviously I’m aware you meant two exercises for the tris, that’s what I was talking about
Hi Jeff what about the Gironda's 36 eggs a day?
I'm proud to be subscribed to this channel, happy holidays everyone.
You can tell Jeff is having a great time doing this series, safe to say we’re all loving it as well!
2:49 nice explosion 😂
im 5’6, 102 pounds trying to gain muscle mass (lower body). i normally eat around 1000 calories on my on and off days (i do weights 3x a week and cardio 1x)
how many calories should i be consuming?
I think you should eat a little more so your body has enough nutrients to build that lower body. Download the myfitnesspal phone app and follow the steps. It will let you know how many calories you should be eating! You can start there adjust along the way :)
Always a fan of your content! Thank you & happy holidays!
Great series Jeff, appreciate all the informative content! Merry Christmas
"Not everyone wants to lay on the gym floor" That floor is probably cleaner than those benches lmao
I have trouble getting back up from the floor these days. Haa!!
Why did you take down the video before? It is good the video has returned because I thought you trolled us on Christmas day!
LOL my bad. As soon as I hit publish I realized there was a slight typo. Last time I got crucified for a spelling error (Christmas puns) so I figured it was worth the re-upload lol
@@JeffNippard Technically an Easter pun, but we'll let it slide.
I love these videos and how well put together they are. Keep it up! You do an amazing job!
Big fan jeff, killing these technique tuesdays!
My tricep insertions/muscle bellies are garbage and I get tendonitis easily 😢
Adnan A same. They’re way too high for me that it looks like I don’t even have triceps.
Man people really still buy workout programs in 2018... you can find any and every workout known to man on RUclips
Vincent 17 also may be people supporting RUclipsrs they like. I don't need a workout plan but if Jeff sold better merch I'd definitely look into that
abdel k well I believe many people that have “made it “ publicly can be or were Machiavellian in nature one way or the other
We may just disagree friend no big deal
@@aamir1972 damn roasted
yes, but imagine the amount of people generally. we underestimate how many people are there at all, and imagine how many of them all are discovering Internet for the first time today, discovering RUclips for the 1st time today. Everyday is a first day for some guy somewhere. There's just so many people on Earth, there's always new ones coming to the Internet and who needs guidance and lessons. Other than that, you are absolutely right, we have such a wealth of information available to us right now it's mind-boggling.
Aamir 1 buying something you don’t need to support someone is not only stupid but does nothing in the ways of “support”
By not buying his worthless workout plan we force him to actually do work for money and not make easy money .
Love your work Jeff! Thanks for helping us out
The best Christmas gift i've ever had, thanks man!
Jeff is the type of guy to say half repping is better for muscle hypertrophy and then have studies to back it up.
Why does your hair change color?
Mike l I get natural highlights in the summer from the sun which makes my hair way blonder. Also colour grading can change everything
Thanks Jeff. Always avoided the skullcrushers because of elbow pain but will try again with your tips. Merry Christmas and hope you get to 1m soon!
Great advice as always, Jeff. Thanks for all you do to educate us using peer-reviewed backup.
You should start a clothing brand.. DwarfStength! For all the short kids at the gym with Lil man syndrome I’m sure it’ll sell lol
Alejandro Andretti you should make one called AnorexicStrenght!
Come on man if you’re gonna make a short joke at least use some alliteration or double entendre or something. You could’ve used “Manlet Meat” or “Hard-Bodied Hobbit”. Really came up short there my guy 😝
Jeff Nippard lol Manlet meat and hard bodied hobbit are actually catch and funny. Original commenter’s lil man syndrome just sounded offensive and unfunny :/
@@JeffNippard excellent.
@@JeffNippard Halfling Hulk?
Thanks and Happy New Year
You're a legend, Jeff! Thanks for helping me find the best routines!
Thanks for the tips bro.
Merry Christmas sir💪🏾
Good stuff all around, Jeff! These videos are very helpful.
merry Xmas Jeff.. love this series and will be starting your hypertrophy prog in the new year 💪
Merry Christmas Jeff!
Another great video Jeff. Merry Christmas x
i appreciate how you and Stephanie mix science with the information you guys put out
Great video on the triceps. Skullcrusher, overhead cable extension, and overhead triceps extension with a dumbbell or resistance bands are overhead exercises. Tricep press down, cable triceps extension, and triceps extension with resistance bands are exercises that have your arms by your sides. Triceps kickback, cable triceps kickback, triceps kickback with resistance bands are exercises that have your arm behind your torso.
Merry Christmas Jeff
this video came on just in time to help me train my weakest muscle, thank you so much Jeff for the Rich Content ! Keep it up