Train with me on my app | 7-Day Free Trial | $8.99/mo Go to📲 www.myliftfitness.com IMPORTANT INFO🚨🚨 Remember it like this 👉🏼 For LONG HEAD ➡️ Extensions with arms angled down at side ➡️ Pullovers Everything else is Lateral & Medial Head focused ➡️ Press variations (these won’t use the long head much at all) ➡️ Extensions when arms are NOT at your side. These will use all 3 heads of the triceps, but will be less long head overall Share this with someone you think it’ll help!
He's not entirely right in this video. First time I seen him make mistakes. The overhead is definitely one of, if not the best long head builder. It has quite a lot of research since lengthened training is a big thing.
@@axlvanaudenhove6564they all train the long head it's just the overhead puts the long head in a mechanically disadvantageous position and so force production is done mostly by the other two heads. But all three will get trained, just a focus on the other two
@@manbearpig882Davis is pretty reliable source of information however Jeff brought up a study showing a completly different outcome on the same exercise
@@manbearpig882if you never want to have to rely on them just either search up and read research articles yourself OR just watch intro anatomy videos on the muscle you want to target so that you know how your body functions and won’t ever need someone to tell you.
Pullovers do train the lats. It’s one of their main functions shoulder joint extensions which pullovers perfectly execute this movement. Had to point it out ☝🏾
Yeah like what was he on about. Did he confuse them with for some skullcrusher alternative? Your triceps will only stabilize, lats are doing all the contraction
Pullover on a bench is definitely not a lat exercise. Any pullover movement where you are training the top half of the rom you're not training the lats properly, it's pecs and triceps.
Just did Skullcrushers and OTE yesterday without Pullovers. I can assure you that I still feel my long head and not the lateral head because I paired them with back and not chest
pretty much all of these movements can engage all three heads if you flex hard enough, squeeze THE ENTIRE set for 45+ seconds with high intensity, if on cable do not lean forward as hard, isolate. just learning this at 10+ years training
Honestly man 👏👏👏for ur videos, very helpful VERY CLEAR, incredibly quick and to the point instead of wasting time watching a 20min video to discuss 1 motion dude covers all possibilities in like honestly Great work keep it up love these shorts🫶
Pullover is for the chest and triceps. You feel stretching in a muscle that doesn't mean it's working. We all feel pumped in glutes after squats that don't mean squats train glutes.
@@Ab-lifts squats do train glutes tho, and plus at the start of going to the jim i used to mainly do them, and they worked extra fine for my lats, never felt them in my triceps or chest, i can see the triceps working if you bend your arm while doing it but other than that i dont understand how its for chest and triceps if you keep your elbows slightly bent through out the whole movement
You surprised that overhead extensions aren’t better for the long head? 👀 A lot of people have been making the mistake of thinking that just because it stretches the long head, that it automatically is better for its growth. Unfortunately, it’s not that simple. Some muscles do grow better from being stretched on an exercise, but not all. Long head of Triceps is not one of them. You’ll feel it stretch, and it’ll likely get more sore, but that doesn’t mean more growth. The studies that showed better growth were very flawed… but that’s another convo. Perhaps I’ll cover it in the future
Doesn’t the long head cross the shoulder blade and thus, affected by shoulder extension such as raising your arms overhead like in the overhead triceps extension?
@@phoneywheezeif your arms are down by your side it’ll bias the long head - the hand position really isn’t going to dictate the heads that are preferentially used
@@axlvanaudenhove6564yea i dont know what he's on about, its well known among lifters that overhead stuff is necessary for the long head.. always watch a couple of different videos to make up an opinion😊
Kickbacks with dumbells are way less effective than with cables. Cables give you the right resistance curve while dumbells use gravity pulls the dumbell down which is not as effective for triceps.
@@Alex-z4u2hthe only problem with kickbacks is lack of stability but since triceps grow better from short positions t's a great exercise for the long head if you stabilizes it (you can do pushdowns)
Yes, but that is an extremely shortened (muscle position) range of motion. We now know that lengthened is far more superior than shortened. That's why the overhead is actually extremely good for the longhead. The guy in the video is objectively very wrong. There are a handful of papers about this specific subject that all show the same thing. The longhead grows insanely good on the overhead.
I've been trying to make sense of this video. The conclusion I've come to is its likely based off of peak contraction/EMG data. Which is cool, but science pretty explicitly shows us now that lengthened positions, stretching the muscle under load, will grow more muscle. Overhead tricep work stretches the long head, and thats where we see the most hypertrophy in studies, not based on "feeling". Simple as.
Well, I'm not an expert and probably most people wouldn't even consider me an amateur but I found the exact same thing as he's saying in this video. I have never been able to hit my long heads with overhead tricep extensions but as soon as I brought em more to my sides I was able to hit them alot better and even mentioned this en passant in a video a couple of months ago. As always buddy love these videos. The graffics are a great learning tool.❤️🔥👍
Skull crushers and overhead extentions work the long head well due to the stretch. Pull overs work the chest if you squeeze it and keep your elbows close and work your lats if you flare them out
Overhead extensions target all three heads equally well. This has already been proven by some scientific studies. I think Jeff Nippard had a video on it.
If you set the height of the overhead extensions above your shoulders instead of at the base near your feet then you’ll target the long head. Then just run some weighted dips for lateral and medial head
Nice Vids. I really appreciate the good quality and most I’m really agree with it. But how do you really know which muscle Head is working the most in a specific way of doing an exercise. Just because of your feeling and experience or do you have Evidence with Electromyographics? Cheerio
Based on the body of the current research, it isn’t important actually - not all muscles benefit from stretch mediated hypertrophy. Best way to bias it will be an extension with arms down at your side, or performing shoulder extension from overhead (a pullover where it’s the most difficult at the very beginning range of motion)
I've been doing pullovers for the long head since a year, and my lateral and medial head grew exponentially while my long head didn't. Then I started doing overhead pull overs and my long head started growing properly
That's probably why tricep pushdowns are so common. Most people do them with the rope, which is iconic sure, but the straight bar is actually a lot better.
Whats that based on? sEMG? There are studies directly comparing overhead extensions and pushdowns and the overhead extensions cause more muscle growth in the long head. Probably because it is more stretched and this is important for hypertrophy
Davis, can you Show us the studys which support your explanations ?? When i Look the PHD`s on RUclips even Brad Schoenfeld. They all tell us that Pushdowns are not for the Longhead and every overhead Triceps excecise is for the Stretched Longhead. And by the Way the Pullover is a Lat/Chest Excercise. It Depends much on your Torso Angle and your Arm Path. YouTell the ppl lot of wrong things.
Train with me on my app | 7-Day Free Trial | $8.99/mo
Go to📲 www.myliftfitness.com
IMPORTANT INFO🚨🚨 Remember it like this 👉🏼 For LONG HEAD
➡️ Extensions with arms angled down at side
➡️ Pullovers
Everything else is Lateral & Medial Head focused
➡️ Press variations (these won’t use the long head much at all)
➡️ Extensions when arms are NOT at your side. These will use all 3 heads of the triceps, but will be less long head overall
Share this with someone you think it’ll help!
❤❤
So push downs hit long head?
@@Behindthejabyeah this guys is bs
where did you get this info? source?
Instructions unclear - trained biceps.
well played
L
J
J
I accidentally targets calves😂😂😂 now I have monstrous calves and I can't wear jeans anymore😢😢. He messed me up.
New fear unlocked: Not hitting the long head
Real af
He's not entirely right in this video. First time I seen him make mistakes.
The overhead is definitely one of, if not the best long head builder. It has quite a lot of research since lengthened training is a big thing.
Just do elbow extension, don't worry about the angles.
@@axlvanaudenhove6564they all train the long head it's just the overhead puts the long head in a mechanically disadvantageous position and so force production is done mostly by the other two heads. But all three will get trained, just a focus on the other two
That’s what she said.
Watching this channel’s reminds me of reading gaming magazines with all the cheat codes in the ‘90s. Golden stuff. Thank you, sir.
Jeff Nippard would like to talk to you about the overheard tricep extension. 👀
And skullcrushers
yep exactly what I was about to say
Idk why everyone in the fitness industry has to have different opinions it’s too confusing 😢
@@manbearpig882Davis is pretty reliable source of information however Jeff brought up a study showing a completly different outcome on the same exercise
@@manbearpig882if you never want to have to rely on them just either search up and read research articles yourself OR just watch intro anatomy videos on the muscle you want to target so that you know how your body functions and won’t ever need someone to tell you.
Its really nice knowing i can now hit all 3 heads of the tricep by just changing the way i perform my crossbody extenstions. Keep it up bro ❤
Pullovers do train the lats.
It’s one of their main functions shoulder joint extensions which pullovers perfectly execute this movement.
Had to point it out ☝🏾
I agree, I can really feel the lats work doing that
Undoubtedly so! And also the chest and a wonderful effect on the long head of the triceps.


Yeah like what was he on about. Did he confuse them with for some skullcrusher alternative? Your triceps will only stabilize, lats are doing all the contraction
Pullover on a bench is definitely not a lat exercise. Any pullover movement where you are training the top half of the rom you're not training the lats properly, it's pecs and triceps.
@@simulatedstring9029 He's absolutely right, he knows what he's talking about, unlike the majority of the fitness community.
main point - long head is severely ignored. dont neglect it
Just did Skullcrushers and OTE yesterday without Pullovers. I can assure you that I still feel my long head and not the lateral head because I paired them with back and not chest
Overhead also trains the long head well, this was inaccurate info
pretty much all of these movements can engage all three heads if you flex hard enough, squeeze THE ENTIRE set for 45+ seconds with high intensity, if on cable do not lean forward as hard, isolate. just learning this at 10+ years training
@@tijmen131 it really doesn't
@@bobithpopit3193 it really does
Needed this, thanks brother. Broke my arm and having a hard time rehabbing the muscles.
Overhead cables are king. Always stretch those muscles!!!💪🏼😁👌🏼
Great channel! Much appreciated!!!
Honestly man 👏👏👏for ur videos, very helpful VERY CLEAR, incredibly quick and to the point instead of wasting time watching a 20min video to discuss 1 motion dude covers all possibilities in like honestly Great work keep it up love these shorts🫶
Ur so informational man i appreciate ur content so much
So needed many years was searching good explain, thank you man
Wow you really made one more. Ty David. Your vids are the fastest and most accurate way to learn❤💪
i can literally not be convinced that the pull over is for the chest, always felt it in my lats
Pullover is for the chest and triceps. You feel stretching in a muscle that doesn't mean it's working. We all feel pumped in glutes after squats that don't mean squats train glutes.
@@Ab-lifts squats do train glutes tho, and plus at the start of going to the jim i used to mainly do them, and they worked extra fine for my lats, never felt them in my triceps or chest, i can see the triceps working if you bend your arm while doing it but other than that i dont understand how its for chest and triceps if you keep your elbows slightly bent through out the whole movement
@@Ab-liftssquats are one of the best exercises for the glutes according to scientific studies… huh?
@@Ab-lifts You've got it totally backwards. It's a lat exercise and you feel tension in the chest and this secondarily.
Thanks for the tip💪
This guys app is awesome… never stacked muscle this fast!
👍👍👍 Thank you! Thank you! Thank you!!
Best video out there guys superb
This channel is ELITE 🔥🔥🔥🔥
Thank you, been working out for 3 years, love your content
Looking goooooood dude ❤❤
My whole life is a freaking lie!!! 😭
Yeah the misinformation about triceps is rampant - even some of my old videos were incorrect. Best to admit it and correct it 🤝 hope it helps
@@DavisDiley Except it verifiably isn't. You're just another fitness guy trying to stand out. Shame you didn't stand on truth.
@@JTP1999 link the evidence
@@JTP1999What verifiably isn't???
@@JTP1999How is it verifiably isnt ?
Amazing videos keep them coming
*SOOO BLOODY HELPFUL!!!!*
Great video! 👍
You surprised that overhead extensions aren’t better for the long head? 👀 A lot of people have been making the mistake of thinking that just because it stretches the long head, that it automatically is better for its growth.
Unfortunately, it’s not that simple. Some muscles do grow better from being stretched on an exercise, but not all. Long head of Triceps is not one of them.
You’ll feel it stretch, and it’ll likely get more sore, but that doesn’t mean more growth.
The studies that showed better growth were very flawed… but that’s another convo. Perhaps I’ll cover it in the future
Doesn’t the long head cross the shoulder blade and thus, affected by shoulder extension such as raising your arms overhead like in the overhead triceps extension?
Are you going to cite the studies or at least provide more context? A lot of people I trust disagree with your claim.
what about reverse grip tricep pushdowns?
@@phoneywheezeif your arms are down by your side it’ll bias the long head - the hand position really isn’t going to dictate the heads that are preferentially used
Please cover it in a video man. I've seen so much controversy about this and I'm so confused. All science based guys saying something else
I don’t feel any shame at all to confess my love for this handsome buck and respect for the knowledge you part with all of us here.
❤❤❤🙏🙏🙏
Dope af!! Thank you sir
This is peak tech right there showing everything the camera work is awesome too
Legendary videos bruh
Very helpful guide
Chapeau.
Keep the good & informative work.
Mad algorithm. Was thinking today during my overhead extensions that I need to check I’m training the long head!! Thank you
The overhead extension is your best option. The guy here is objectively wrong.
@@axlvanaudenhove6564yea i dont know what he's on about, its well known among lifters that overhead stuff is necessary for the long head.. always watch a couple of different videos to make up an opinion😊
The absolutely best 👌
Thanks these look like some great variations I have to experiment with next time I train my triceps!
Thank you for breaking this shit all the way down
Do standing kickbacks leaning back slightly and you’ll feel your long head working
Kickbacks with dumbells are way less effective than with cables. Cables give you the right resistance curve while dumbells use gravity pulls the dumbell down which is not as effective for triceps.
@@Alex-z4u2hthe only problem with kickbacks is lack of stability but since triceps grow better from short positions t's a great exercise for the long head if you stabilizes it (you can do pushdowns)
Yes, but that is an extremely shortened (muscle position) range of motion. We now know that lengthened is far more superior than shortened. That's why the overhead is actually extremely good for the longhead. The guy in the video is objectively very wrong. There are a handful of papers about this specific subject that all show the same thing. The longhead grows insanely good on the overhead.
@@axlvanaudenhove6564exactly what I was thinking
@@axlvanaudenhove6564triceps train best in the short-mid position.
Let’s fucking go! I’m trying this today
Beste Mann mit Abstand. Kurz und knackig.
I've been trying to make sense of this video. The conclusion I've come to is its likely based off of peak contraction/EMG data. Which is cool, but science pretty explicitly shows us now that lengthened positions, stretching the muscle under load, will grow more muscle. Overhead tricep work stretches the long head, and thats where we see the most hypertrophy in studies, not based on "feeling". Simple as.
I appreciate the song choice lmao😂
I think jeff coming for u on those pullovers its his s tier back exercise
Thanks Davis, very helpful 👌🏼
Solid advice
My long head wants another dedicated vid brother Davis
Best content on youtube
Believe me or not this guy is workout Legend
Long head needs to get in the game man honestly
Well, I'm not an expert and probably most people wouldn't even consider me an amateur but I found the exact same thing as he's saying in this video. I have never been able to hit my long heads with overhead tricep extensions but as soon as I brought em more to my sides I was able to hit them alot better and even mentioned this en passant in a video a couple of months ago.
As always buddy love these videos. The graffics are a great learning tool.❤️🔥👍
Can you do a video on exercises to help with pull ups
This man has saved me a fortune on personal trainers
That's a cool 😎 advice 👍
Great content 👍
Needed this! Really want to beef up my lateral head
Been watching u for months and never subscribed. Done now ✊🏾
Great video!! I have the same wrist wraps!
Which brand?
@@swasrated 2POOD
Please do one for biceps
Skull crushers and overhead extentions work the long head well due to the stretch. Pull overs work the chest if you squeeze it and keep your elbows close and work your lats if you flare them out
Well said.
Overhead extensions target all three heads equally well. This has already been proven by some scientific studies. I think Jeff Nippard had a video on it.
In my opinion, there's so much information in this short video that it's hard to assimilate all at once.
I ve well devloped my long head only with the exercise you mention are for med/lateral heads
Sorry mate, multiple falsities have been sad many of your videos. Please, reconsider the way you are learning! Nice editing ❤
If you set the height of the overhead extensions above your shoulders instead of at the base near your feet then you’ll target the long head. Then just run some weighted dips for lateral and medial head
Can you tell me what split you're running with atm?
Elbow extentions, tricep contactions. Tricep extension is a bent elbow
Pullovers supersetted into skullcrushers looking like a good option
Hi davis, could you maybe release a playlist with your background music(s)? They sound so good
Bro really just told me I only primarily work lateral and medial head with some good editing and not a second thought
with the double rope pull down and overhead muscles are also worked in order of priority
Please do biceps as I want to target the inner head to help beef up my arms from front view, that look tiny when looking from the front.
Best videos!!!! Keep them coming thanks heaps.
I like how he isolates the muscle with the workout a lot of people don't understand
Yeah I love this
Nice Vids. I really appreciate the good quality and most I’m really agree with it. But how do you really know which muscle Head is working the most in a specific way of doing an exercise. Just because of your feeling and experience or do you have Evidence with Electromyographics? Cheerio
Can you make a tricep exercises tierlists video???
I'd advice to get that from someone with more knowledge. He is very wrong on the exercises here.
@@axlvanaudenhove6564 can you explain yourself???
This is so helpful for both the gym and my anatomy class 😂
I love working triceps
Do you have tutorials on how to edit like you? Daaaamn
Scientifically stretch=growth. overhead extensions are primarily for the long head.
That’s absolutely not what the data says. For some muscles, yes. Others, no.
the stretch is important for the long head.
Based on the body of the current research, it isn’t important actually - not all muscles benefit from stretch mediated hypertrophy. Best way to bias it will be an extension with arms down at your side, or performing shoulder extension from overhead (a pullover where it’s the most difficult at the very beginning range of motion)
I've been doing pullovers for the long head since a year, and my lateral and medial head grew exponentially while my long head didn't. Then I started doing overhead pull overs and my long head started growing properly
Over the head rope tricep push is always effective in my long head of triceps
Fantastic music choice
It does worth to watch this short every second.
Amazing Video !!!!🔥🔥🔥
At this point do whatever movement feels right to you
I love the Quicksilver background music
ช่องเฮียยอด sub ถึง 20k แล้ว🎉ยินดีด้วยครับ ติดตามตั้งแต่หลักร้อย
That's probably why tricep pushdowns are so common. Most people do them with the rope, which is iconic sure, but the straight bar is actually a lot better.
Can we just take a moment for the appreciation of the "Sweet dreams" instrumental in the background!!
Whats that based on? sEMG? There are studies directly comparing overhead extensions and pushdowns and the overhead extensions cause more muscle growth in the long head. Probably because it is more stretched and this is important for hypertrophy
Davis, can you Show us the studys which support your explanations ??
When i Look the PHD`s on RUclips even Brad Schoenfeld.
They all tell us that Pushdowns are not for the Longhead and every overhead Triceps excecise is for the Stretched Longhead.
And by the Way the Pullover is a Lat/Chest Excercise.
It Depends much on your Torso Angle and your Arm Path.
YouTell the ppl lot of wrong things.
WOAH that last cable switch up-you mighta just did sumn 😮
Good stuff
Make a video with all best tricep exercise for targeting all heads
Bro is Getting CALMER💀
What about good old regular pushdowns with the straight bar
Can you make a video on abs?
That's why I do over heads AND pulldowns