The 10 Commandments of Tricep Training (GET BIG TRICEPS!)
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- Опубліковано 6 вер 2020
- If you want to build big triceps you have to make sure you are avoiding the biggest triceps workout mistakes while not forgetting to do the right things. In this video, we are going to cover the 10 commandments of triceps training. The shalt and shalt nots of how to make sure every one of your tricep workouts is productive and helping you to pack on those gains to the back side of your arms.
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This is the complete list of tricep training tips found in this video:
1. Thou shalt do a dedicated triceps workout each week
2. Thou shalt be mindful of your back training
3. Thou shalt not forget pushups
4. Thou shalt perform full extension (yeah, full like ALL the way full)
5. Thou shalt not fear thy kickbacks
6. Thou shalt bend thy wrist
7. Thou shalt fix your posture for bigger triceps (yes posture)
8. Thou shalt train all parts of the strength curve
9. Thou shalt always remember to train your triceps heavy
10. Thou shalt not forget to train triceps light
Taking from the triceps master tip on our channel, you must remember to straighten your elbows all the way on your tricep exercises. Far too often, the elbows will be left a little flexed and the medial and long head of the triceps don’t get adequate activation by never reaching a full contraction.
It is important that you add a dedicated triceps workout to your training week. Often times, people who follow push pull legs and total body splits relegate their specialized triceps work to a couple exercises at the end of the workout. Not only is their inadequate volume but they aren’t attacking these tricep exercises with enough energy given that they are already fatigued from the other exercises they did earlier in the workout.
It follows up that you also will need to be aware of when you are planning your triceps workout in your overall weekly workout schedule. This is because there is a carry over between some of the back exercises that you might do that will also tax your triceps and not allow them adequate time to recover. If you do pullovers or straight arm pushdowns in your back workouts then you will need to consider when you place your triceps workout in your routine.
Pushups are incredibly versatile for building bigger triceps because of what they do for increasing volume without needing extensive equipment or space. In fact, they can be the perfect drop set option for any compound exercise that precedes it. You just have to remember to tweak the pushup in a way that places more of the stress on the triceps rather than the chest or shoulders.
Don’t forget to do kickbacks if you want to build big horseshoe triceps. The movement is one of the very few that helps to place the triceps in its most contracted and shortened state with the elbow back behind the body and the elbow full straightened. Active insufficiency will cause you to sacrifice the weight you can use on the movement but the peak tension generated is worth the inclusion.
You must always remember to train your triceps heavy if you want to see maximum growth. Heavy exercises like the close grip bench press, lying ez bar extension and even weighted dips are all candidates to help pack on some size on your triceps while fitting the bill of the heavy movement required to get the job done.
That said, you must also remember to use light triceps exercises if you want to build bigger arms. The reason for this is that using light weights for high reps in your tricep workouts is going to spark a different set of growth stimulus - metabolic stress. When you perform high reps you accumulate metabolic buildup that can serve to stress the muscle cell and cause adaptation that forces new muscle growth and bigger triceps.
There are more commandments of triceps training to share but they are packed into this one comprehensive video. If you are looking for a complete program that will help you to build a big, ripped athletic set of triceps while training like an athlete head to athleanx.com and get the ATHLEAN-X Training System. See how to be explosive and powerful while still building functional muscle in just 90 days with Jeff coaching you every step of the way.
For more videos on tricep workouts and the best triceps exercises for building bigger arms be sure to subscribe to our channel here on youtube at / jdcav24 - Навчання та стиль
*NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
giveaway.athleanx.com/ytg/triceps-10-commandments
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Hey jeff
Man i never win 😭
🇮🇳🇮🇳🇮🇳
🇮🇳🇮🇳
Jeff please make the winners the first 100 people so that there's an objective criteria on winning this
I was so worried this series ended years ago. Thanks for bringing it back
Long head style
WARNING I am the unprettiest human alive and I need YT to afford my house and the desires of my two girlfriends so please observe my highly stimulating videos, dear luis
Awww is Axxl salty?
AxxL - You’re kinda creepy
Hi Jeff love the videos, been a big help to me as I have not long started back training, so I have a quick question, I like to do a 5 to 10 min run on the mill to warm up before my workout and 5 mins after to cool down, but I have been told that this will hurt any potential gains I have made during my workout. Is this true, am 5'8" and wheigh 64kg so am prity lean (hoping to get bigger as you have done with Jesse😉) thanks for any advice. Ross from Scotland 👍
“Thou shall get those extra 2 inches because they matter”
😂😂
2" total take it or leave it
That's what she said...
Ladies.
God is good
Been asking for too long now
PERFECT PUSH PULL LEG WORKOUT
Dude pick exercises that he has shown and make one yourself there is no perfect Split
God damn we need those
Definitely agree, it’d be great to get a video explaining what workouts to put in each. I got excited when he showed an example push workout at 1:02, I can now use that as a rough template for my push workouts, but still no pull or legs yet.
watch his vids make it yourself because your body respond's to you
@@abuhisham9250 I agree w u
I'm 60 stronger than I was at 20. Useable shoulder hip and spine, because of this man.
Roger that - 56
@extremely handsome gorilla man thing calm down bro
The ladies tend to agree - get those extra two inches, because they matter.
My wife's boyfriend tells her that all the time
@@henrym5889 Get the balls in there too
@@khalil7011 Nah bro. The balls go in the ass
@@henrym5889 :( sorry bro :( use your hands bro :(
Jon Wilson dang that feels bad
This video taught me more about triceps than my 4 years of business school. Thanks, Jeff.
Lmao?
Hi Jeff, just wanted to say thank you for all the videos that you have posted throughout the years....me coming back from fighting cancer twice im recovering now and working out from home and your videos have truly been a great help especially with gyms "closed" God bless you.
Jeff is the type of person to train his dumbells.
Just because they're dumb dosen't mean they can't learn.
@@nathancarter5034 😂😂💪
@Makeup Minion yes we are😂💪
straight up tamed them into f ake weights, didn't he
@@mkovis8587 😂 who knows
Jeff's skin: Do I serve any purpose at all?
Corazon
Protect muscle
1 barrier against bacteria
2 sweat pores
3 saves you from sun poisoning
@@siddhanthbhat6136 actually his skin is only there, because you can see the marker better.
This was one of my faves. Been subscribed for about a year now. This is one of the guys that give me the knowledge to get me results. Thanks JC!
"Those 2 inches, they matter"
😏
😥😕🥴🤤
That's what she said
@@CharlieCopeland_ 'tis what she proclaimed*
They unfortunately do 😒
Jeff's jaw life is getting so sharp that one day he will start to chop salad with it
good joke
@@songsofthecentury3909 become? Are you blind?
That's called chewing tho
Kanye west: I'm the best lyricist in the world.
Jeff: "So I'm calling in the big gun to get the job done"
Kanye West isn't the best lyricist in the world LMFAO
He's nowhere near the best
@@aquibsayyed9186 duh!? Jeff is best lyricist as you can see
Kanye is good, Jesus is King
Thanks Jeff, AMAZING info some I can implement tomorrow. You’re a wealth of knowledge, keep up the good work.
I so appreciate all the info you give us and breaking down the anatomy. I do wish you would do more videos on Training Lower Body, Plyometrics, Sports Specific, Press and Pull movements. I feel you have given so much info on Triceps and Biceps that most of us have that covered or just do not put that much focus on Arm Training. Keep the amazing info coming.
QUESTIONS/VIDEO IDEAS
Perfect Squat Checklist
Have u ever thought of doing a live stream Q&A?
How to keep calluses healthy, what to do if the aren't healthy and how to train even if they aren't in good condition
If I remember correctly he actually got a squat checklist already
Finally i’ve Been waiting for this video
It's a nice video
Jeff is the absolute goat in youtube fitness. All these other wannabe channels have resorted to drama to get views and Jeff just puts us first and gives us amazing content. Thanks for being the best. You're at the top for a reason man.
Hello sir. I would like to thank you for all your effort and dedication to this channel. Your videos got me back on track. Respect!
Grow the beard
You won’t
Woah. I didn't expect to see you here
Couldn’t imagine Jeff with a beard. Would probably look badass
I never expected you here , a maximum of yoga was what I was imagining . But woah , you are here , I cant believe it .
never challenge jeff
Woah I used to watch you. Nice
I usually just do chest day and toss on a tricep at the end. It’s worked great for me
Thank you Jeff. One of your best videos in month. Really enjoyed it and got some great new take aways.
I rarely subscribe, yet alone comment. This guy is incredible, the gains I have made through following his advice is astonishing. I’ve trained for many years and yes I’m over 40, my only wish is that I found him sooner. You need no other source apart from this remarkable human beings advice. On a personal note, I’d very much like to say thank you to Jeff for sharing his science, wisdom and knowledge
Without even watching - great content brother.
Me: What's the next video?
Jeff: 10 commandments of back training.
It's just face pulls ten times.
Very helpful, especially the little details like training light and bending wrists. Thanks, Jeff!
Great video! Nice idea, it was fun and informative.
Yay this series is back!
When the weeaboo starts lifting
@@khalil7011 when the gamer* starts lifting, it's a game character bruh
Where can we find that chart, it seems really interesting to look through?
No matter how many controversies or whatever the fuck, Jeff has always been and always will be the best fitness youtuber
Just downloaded the 6 pack app. It's amazing! Thanks dude! Your work is much appreciated!
“Run Little triceps man, run” lol 😂
Man I love the Jesse intros and outros, they really add an extra layer to this channel
Great video, awsome tips!
Your videos always come right on time bro! Keep it up 💪
4:43 that's what she said
dude... i saw this coming a mile away
Haha
Lmao and then sex bots show up
Does anyone know where you can find that slow twitch vs fast twitch chart?
Cheers for bringing this series back Jeff!
Awesome....freaking...video Jeff, thanks man!!
Google records users conversations and picks ads based on the most common words.
Jeff secretly places recording devices under gym benches to hear our complains so that he can make videos about them.
Just in case you see this Jeff, thanks for all your wonderful videos, they've helped me and inspired me to be a healthier person and I've seen significant gains these past 2 years since I first started watching your videos. Also this Greg guy out there is pathetic to be talking you down like that, high pitched moron. Keep doing your thing, I watch all your videos!
Loved this! One of your best vids yet! Hope you do one of these for each major Muscle.
Hi Jeff,
Great video! Definitely really useful tricep exercises that you showed.
Thank you for making the video.
Cheers,
Billy
Please do a video on the Separated AC Joint shoulder injury. I have a total lack in confidence in my shoulder since my injury. I'm worried that the disfigurement can get worse. Also it would be great to know what can be done to prevent more disfigurement, arthritis, popping/grinding and complications stemming from an unaligned shoulder. Example: I'm feeling the muscles in my back around the shoulder or shoulder blade area tightening up and almost spasming and I have to massage these knotted muscles multiple times a day to get relief. I feel like it's starting to affect my posture. Thanks!
Yeah would like to see this too, unfortunately got the same injury too.
That is one of his cornerstone subjects in the past I can be a witness to that dig back you'll find it
@@leekress9209 I tried to search for it but nothing came up. Maybe he covered it in a general video about shoulders or shoulder injuries but there's no specific video. Maybe you could find it for me.
You're AC problem involves a lot of other elements. It is not specific. There are more videos bullet proof is probably good if you're past your basic PT
See a good (not basic) PT and a good chiro. And the *good* part is really important bcs (at least where I am), it's hard to find good ones. But when you do, oh it's worth it
"You need that extra inches cause it matters''! I know Jeff! I know ☹️
Spain without the s 😔
Story of my life
I’ve gotten so far from all of your tips Jeff thank you so much
Athlean X the best ever helping us with our channel since beginning 🏆👏🏻👏🏻👏🏻
Keep up the great work. Best wishes.
Gameletic
I trained my triceps so hard they became quadriceps.
hahahaha. mine also becoming octaceps
My biceps are now triceps, and my triceps are now biceps
Underrated comment lmfao
I was literally looking at tricep excersizes when this came up. I'm telling you guys he reads minds
Yeah well, with almost 11 million followers it's not exactly unlikely
Yeah, that happens with pretty much every single fitness video.
@@timr3621 its just hes made so many tricep videos so far that it's just cool to see that hes still making tips after all this.
I swear that once you subscribe, he has people spy on u to see what you need for workouts
*looks and sees jesse outside my window*
great content as ever jeff
Letting both wrists turn when I do tri's made the difference in evening up the left one, this channel has really great info
Can we get a top 10 commandments for quads
Hey Jeff! I've been doing Calisthenics for two years and I decided to start using a weighted vest in my exercises. Can you make a video about the pros and cons of using a weighted vest? And do you suggest using it in Calisthenics? Thank you.
No cons, just harder which makes you better with your own bodyweight
Only potential con is its harder on your body if you aren't properly engaging your muscles or using proper form.
No pls don't put weighted vest it will break your backbones
No pls don't put weighted vest it will break your backbones
I suggest adding only lighter weight like a small puppy or a komodo dragon hanging on your head that will increase the weight and you gain more muscles
Great tips as always Jeff. The little friendly reminders that ensure the most out of your gains👍
Thank bro you help me alot i like you listen you your workout advice
Last time I was this early,
I was breathing without a mask on.
Hey Jeff, what are your thoughts on Grease the Groove from Pavel Tsatsouline.
Sir you are the best fitness UA-camr on the internet. And your knowledge is very good. You teach me a lot of things. Thank you.
Nice informative video, love the bit at the end as well 😂 really made my day
where did the chart from 6:54 to 7:02 come from? i could use this for my physio studies
I know im late to the game here but can i ask if you ever found it? Could use it myself
@@connorhaines1220 nope
This is the first time I've ever heard God say "Run it." 😂😂😂
You clearly need to read the bible
@@ishaboy5090 Read this aswell en.m.wikipedia.org/wiki/Joke
Great video! Needed some of these for sure!
Love your content jeff and my respect for you Will never change
Ya shall train the long head!
Can’t wait to start making more videos in the gym. Gyms have been closed for too long. I can only do so many education videos in a row lol triceps would be a great start. Thanks for the content as usual 💪
thank you great work out tips
Love the “commandments” series - glad to see them back!
Just when you think Jeff ran out of videos he pulls one out of his glutes
face-pulled it
Jeff please declare the winners as the first 100 instead of any random 100 so that there's an objective criteria for who wins this. I love your vids and will always follow you regardless but I'm always amongst the first and never win lol 😭 anyways keep up the great content and I'll keep trying to win one 👊♥️
I won one time, there's hope bro
Some subs have won multiple times. They keep hoarding them.
Another great video!
You’ve come a long way since your first couple videos. We’re all proud of you buddy keep it coming👍🏻
It's so funny when guys say jeff is on Something. It's deffenitly achivible.
He’s scrawny, but even scrawny guys at the gym are on steroids.
Most people can watch a hundred videos of how to train. They still don't know how to train. They lack commitment.
SERIOUS QUESTION!! I need yalls help!!! Does smokin AFTER working out affect my muscle growth? btw i smoke weed n carts not no tabacco 🤢. N i dont smoke before working out because i feel slumped n dont want to workout. LMK
I'm no health expert, but I would guess that smoking in general would affect your lung capacity some in the long run.. probably pot is better than US corporate made tobacco infused with hundreds of harmful chemicals. At least pot is natural, especially if you're vaping it vs normal burning smoke. Hell Arnold Schwarzenegger said yes, he was really smoking a blunt in Pumping Iron, and he *did* inhale (as pot was pretty popular in the 60s and 70s) and it didn't seem to keep him from winning Mr Olympia 7 times.. Train hard and Enjoy life!
@@Elricwulf naw but throws those carts away and blaze it up faulty carts can cause popcorn lung and permanent damage to your respiratory system
great series
Brilliant, really good to reinforce and learn
Why do I feel my right chest way more than left chest in all push movements?
I do calisthenics so in movements like dips or l sits I feel a lot of right pec
Because you have better mind-muscle connection to your right pec.
Focus on single pec exercises to build a better mind-muscle connection with your left pec.
I had the same problem and that fixed it pretty much
Because you have a MUSCLE IMBALANCE (sirens go off)
Train 30% more on your offside
@@JuraIbis yeah no shit sherlock.
You think when someone starts working out he has perfectly balanced muscles?
Why do you think I said to focus on the rear delts first (99% reason for imbalance)? It's much easier to first balance it out, and then train them both equally instead of "training that muscle by 28.7838% more than the rest to compensate for imbalances".
Make sure you aren’t shrugging on your left side. Keep those shoulders pulled down towards your feet (the reverse of a shrug basically) during chest exercises.
Only ever used 2 old stools 100 dips 3 days per week arms sculpted for free!!!
Wimp
Injury city
We need more simplified workouts like this. Cut the crap.
Good for you for training ,no matter the method. when I read the negative comments, I can't help but picture a wimpy little whiner living in mommy's basement
@@ggmedina1188 uhhh, it's a good exercise, but implying variety is bad is just dumb
These videos just keep geeting better...💯🔥💪🏽
I loved this style of video....More please!
Jeff’s triceps has their own triceps.
Hahahah true brother 👏👏👏😂
incorrect, then it would called his sexteps
@@thomasv.8552 that was a bad joke.
You disapoint me
Thomas V. Dead😂😂😂😂😂
It's an old joke😁 buddy
Me:Jeff what is your highest Push Ups number?
Jeff:Yes I can
Just what I was looking for, thanks!
Thanks for the last tip💪🏻💪🏻💯
When you’re over 60 years old full range of motion is almost never a good idea except for squats.
If you just started training it isn't a good idea. Be progressive.
"Those extra 2 inches matter" ask any woman and she'll agree 😂😂
They rather have girth !
Great job sir u explain very good 🏋♂
Thank you Geoff for the upload.
The vein in Jeff's face is thicker than my bicep vein lmao
Never forget, those extra two inches matter...
Great video.
Thanks Jeff for another helpful video. Could you resume also another series you once started about different exercises and their potential injuries...? That was a great approach on the bench press!
Jeff's the kind of guy to lean forward while sitting on the toilet and be doing tricep kickbacks while pooping.
epic!
Nice vids master!!!
Good job jeff
*God : Creates world and rests on the 7th day*
Jeff: *You're losing GAINS*
Here are the 10 commandments, what about the 7 deadly sins ? 😏😂 wow, I really need to watch less animes
Anime is life man, never stop watching anime.
Great show
one of the best workout videos i have seen in a while
Great video
Came at the right time Jeff, timing is amazing