Stop Doing THIS Triceps Exercise (DO THIS INSTEAD!)
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- Опубліковано 25 жов 2023
- It's easy to mess up a popular triceps exercise like the triceps overhead extension or triceps pushaway. In this video, I am going to show you how to perform a popular triceps exercise without any mistakes so that you get the most gains possible. It's like I always say and will continue to say; it's not just what exercise you do that matters, but how you do them that makes the biggest impact. You might have the perfect triceps exercises in your arsenal, but if you are messing them up, they won't do you any good.
It is important to understand the anatomy of the triceps and understanding that there are three heads of the muscle: the long head, medial head, and lateral head. In order to build big triceps, you need to be able to put the muscle heads into peak stretch as well as peak contraction. With the medial and lateral heads, these positions are different than the long head because of the attachment of the long head of the triceps on the shoulder blade. This means that you have to choose complimentary exercises to achieve peak stretch and peak contraction on all three heads of the triceps.
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When it comes to peak contraction on the long head of the triceps, the muscle head responsible for the majority of the size of the upper arm, you need to get elbow fully extended and back behind the body. Exercises that do this include triceps dips and kickbacks. To achieve full stretch on the long head, you need to get the elbow flexed and above your head with your shoulders flexed. Exercises that do this include lying triceps extensions and overhead extensions.
Many people think that they are getting a good stretch on this version of this triceps exercise, however, they are not. Instead, this exercise is better for moving weight and overloading the triceps in the process. That's not to say that this version of the triceps pushaway is completely wrong, but for the purpose of growing the triceps by putting the long head on stretch, we have another option. Instead of anchoring the cable high, as you typically would, what you should do is change the angle of where the cable is and that is to make sure the anchor point is at about waist height.
Once you do this, it's time to get in position. Take a stance with one foot in front of the other, almost in a lunge position, and post your back foot up on the ball of your foot. This will give you a sturdy base and prevent you from being pulled back by the weight of the stack. Often, when loading up the stack and putting ourselves in this position stepping away from the machine, our core is not strong enough to keep us upright against the resistance of the cable. So, by posting up with this back foot position, we are preventing any kind of instability that could be incurred by the exercise.
When it comes to how to do triceps pushaways, it is important to get the elbows back and up in order to get that good stretch on the long head of the triceps. Take note that you won't have to worry about your shoulders going into internal rotation like you would if you were performing an overhead extension with dumbbells. The rope handle attachment prevents any rotation of the shoulders, especially when the elbows are pointing forward.
Too often, when I see someone performing an overhead extension with both hands on the dumbbell, they are internally rotating their shoulders due to the orientation of their hands in order to grab the dumbbell. Internal rotation plus elevation under load is always something that we want to avoid if you want to have healthy shoulders.
Now, take note of the orientation of the cable in relation to the forearms. When the cable (or line of resistance) is perpendicular to the forearms, you are placing maximal tension on the triceps - whether that be in the stretched or contracted position - and this will be the key to how to get big triceps. As you can see, when performing this triceps exercise, the orientation of the cable is more perpendicular than it is parallel which means that there is a greater amount of tension being placed on the triceps which will help to build more muscle.
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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). - Навчання та стиль
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@@TTTRainw_Pain What you mean day by day? Yours is also a 3 day split, it ain't divisable by 7
Your split is quite push focused, all 3 days have a pushing muscle group. Back's gotta share its day with leg and pushing upper arm, yet chest is pretty free with non major muscle groups.
@@TTTRainw_Pain Core, lower arms and lower legs can be trained daily anyway so leave them at the end of any workout to avoid compromising major muscle groups.
What you need to change is Chest/Biceps, Back/Triceps, Shoulder/Leg. Or Arnold split: Chest/Back, Leg, Shoulder/Arm (Lower body deserves its own day instead of sharing it tbh)
@@TTTRainw_Pain So it's an Asynchronous Split, why did you bring up Push Pull Leg saying it can't be divisible by 7? You think you can't do PPL continuously?
And doing your split continuously without rest in between is even worse. If you don't have the basic knowledge to know you don't put muscle groups that share functions next to each other (Triceps next to Chest next to Shoulder, and Biceps next to Lats, Calves next to Upper Leg) then where's the "feel and logic to enable one optimal volume without compromizing recovery"?
Did you even watch Jeff's best split video before making this split?
You talked about "fully recover within less than 48hrs" (lol) yet you made a split like this? You funny bro.
@@TTTRainw_Pain Core, lower arms, lower legs are used constantly every day. There's no day you don't balance yourself with your core, grabbing things with your grip, single leg calf raise when you walk. They're literally built to be trained every day unlike major muscle groups.
Note that training them every day is not the ONLY way, you can train 1-7x/week however you want, but by training every day you split the volume up so you don't compromise major muscle groups.
You think it's good when you pull and your grip gives up before your back? Or your calves give up while you're doing Squat? (Remember Core, lower arms, lower legs are already trained every time you train major muscle groups)
Nothing worse than coming back from the gym and doing an exercise that Jeff says, “stop doing this exercise!”
Happened to me when he thrashed the leg press..
Feels bad man
he's not saying don't do the exercise... he's saying adjust the angle / height to create more stretch
lol! 😂 Although I appreciate that he's careful to explain that it's only the wrong exercise if it doesn't match your goal. Love this tip!! I was recently noticing my longer tricep feels weak during bench press for some reason. Now I have a new way to target it.
Bruh I've been doing this exercise for like 2 years
Literally me as I lay here in bed depressed
Thank goodness I discovered you, Jeff! Thank you for all that you are doing with all these tips and workouts. Thank you, thank you, thank you!
Love these back to basics videos. Sometimes you forget the little finer points that make the huge difference
Thank you for all of your videos. So far I’ve lost 35 lbs and while I have alot more to go, I definitely have been able to use many of your videos to go in the direction I need. You’ve definitely done more than help athletes. You’ve changed lives.
Love your videos!! Love you how break everything down and explain it. It is very easy to understand. I've made tweeks to my workout based on your videos and am seeing major gains. Thank you, Jeff!! 💙
Love the coaching videos! Great addition to the training programs. Thanks!
LOVE having discovered these videos. Having great workouts ever since. So much more effective and productive.
its been more than 10 years since ive been following you jeff... from student, intern and now working never ive been so grateful to have a teacher that teaches new effective form of exercises to make your gym day more interesting day by day....
because of you i keep reminding myself to always spend 10-20min warmup rather spending 6m-1 year rest if caught with ligament injury if not properly warm up... tq jeff
I really needed this video, haven't been feeling my long head much lately, thanks Jeff!! Can't wait to try this out next pull day
Oh man !! Game changer !!!! Always did the other way . I've already implemented this - HUGE difference.. thank you ONCE AGAIN Jeff ❤
Best workout site on UA-cam... Keep up the good work... Thank-you...
Love these videos! Thank you for helping me perfect my form 💪
Appreciate the attention to detail throughout!!! Very helpful!!
Beautiful. Thanks
Can't wait to try this tomorrow.
Love this series
Yet another great video! Thanks Jeff!
Jeff, I love how you’re consistent with the face pulls man!
Once again, Jeff knocks it out of the park. Nobody comes close to his ability in explaining not only WHAT to do , but WHY. Absolutely brilliant. Your vids motivate me, knowing I'll have better technique, and better results, and more safely.
Simply amazing and so obvious........thank you very much!
Great advice and nicely presented as always! 👍👍👍👍👍👍
This is Awesome! Great tip! Thanks Jeff!
Switched over to this about 6 weeks ago, feels so good. Followed up with a single arm variation after this and my triceps have died many times.
Thanks Jeff. I'm always looking for Tricep focused lift variations for my clients and myself.
Thank you for this video. Great information!
Always a great video Jeff thinking of looking into a workout for me 68 on your site ? 👍
This was a solid vid! I love the way Phil Heath does the cable triceps in one of Will Tennysons videos too. SO good.
Phil Heath is the man. Stay tuned!
I’d love to see a collab training session with you coaching Will and Jesse. They would be hilarious together!
@@DrummertheCody dude yesss
This is just like the lying overhead ezcurl barbell extension, same stretch and lock out
@@dericktrenevsky3659agreed... except this is wasting energy on your core etc... all of this drama when there is an easier exercise that does the long head
I've been doing underhand pushdowns to hot the long head. Today, I did that exercise but switched to your recommended position for my post-wkt stretch, and the increase in stretch was incredible. I'll be making the switch next time!
Definitely this video series!!
Makes total sense. Thank you Jeff!
Some great tips here regarding the nuances that increase effectiveness and gains. Cheers, Jeff.
Thank you for the great videos! Good form is best!
Thank you Jeff. Really good video 🔥
Amazing. Thanks Jeff.
Great video and great tips on the stance and the grip👍.
May I suggest a video on how to strengthen ligaments and tendons. Aren't they some kind of a week spot?
Your explanation and demonstration make perfect sense. Thank you.
Hey there.. thanks for uploading such an informative videos. I have been watching these videos and adapting few of your techniques in my workout routines. Just wanted to know, can I use a V- bar instead of the rope for this exercise.
Thank you
excellent video, very very helpfull! thank you!!
Videos like these are helpful because many videos talk only about an exercise. I like the better explanation of what muscles are being worked.
This past week when I was training arms I made it to this exercise in the parallel position and felt like it wasn't putting enough focus on my triceps. Thank you for this variation.
Ive tried the parellel position and the exercise isn't as hard you need to put the cable stack behind you to get that log head activation
@@leevickers5747 what? I didn't say it was hard. I can pull heavy in the parallel position. My size and strength is very good but to get focus on the long head throughout the entire movement is what the video is about and my appreciation. I have no idea what you're talking about.
Then you did It wrong...
@@Javier-vi6db if I did it won't then Jeff wouldn't have put out a video showing a variation that targets the full stretch. I think you missed the point of the video and my comment. Please stop acting like you know more than Jeff and you surely don't know me.
why not just do a tricep rope pulldown
Great instructional vid!
Gonna put this into practice in the morning! Thanks Jeff!
Very informative sir. Thanks for the effort
Oh this is perrrrfect!!! Juuust what I’ve been needing lately!
Thank you. That makes alot of since. Been doing all wrong all my life. Always had the cable scratch my head when I would do that. Awesome advice
Great video,thanks again brother 💪
Your knowledge of physiology is amazing.
Finally again: 👍no music 👍 no wild cuts 🙏thank you
Hi, thank you for the great ideas and of course this is one of those fine examples.
It reminded me of back when I did overhead dbell tricep presses. You'd put your hands together, palms facing down and making a triangular shaped opening in the middle of your hands, and that's how you also hold the dbell. It sits with the handle of it in the middle of your hands. Then you'd raise the dbell over head and lockout your elbows and continue to lower it down between your traps and then raise it overhead to lockout position again. Basically a seated dbell version of your exercise here. I'm sure I haven't told you anything new, but I do thank you so much for all of your hard work and time you put into helping people out likee.
Thank you,
Erin 😃
Great video ! I do have a question/observation, both these exercises look parallel at the end position ?
Damn great video as always Jeff, had no idea about this.
Gonna add it to my workout.
Awesome logic. Love it!
Great information man!!! Now I know why my gym has that same machine where you can adjust it to so many angles.
after training for so many years, there is always something new to learn once in awhile.. 🤩🤩
I am 74 years old and have been regular lifting for over 50 years. Mostly power lifting. I just changed my Triceps workout based on this video. My triceps are aware that they were used. Yes I do believe this is a great exercise. Thank you!
Ill try this out for sure. Thanks.
Right before triceps days!…thanks jeff❤ been doing this wrong for very long time
I had the overhead version in my kit from ages ago and don't remember why. I just remember feeling like it wasn't doing much for me. Now I see why! Thanks again
good🎉
Only just started watching his videos and watched a few of his best to worst and wow did a few of the best and a few days later can still feel it
Awesome info as usual.
Right on. Thank you.
Excellent insight
Already did Jeff ❤
Excellent
Great as always
I think I’m doing everything wrong 😂
Same😂
Nice! I’ve noticed something is wrong with my execution of this, but I had no idea how to fix it. Thank you for this video
Thoughtful..will try it .
Thank you!!! Preach on!!!
Looks pretty good big 🐕
I'm following one of Jeremy Ethier's programs and it calls for a very similar movement; it's basically the same movement as Jeff does except you're sitting on a pretty vertical incline bench and have a dumbbell in each hand. But the key is to lock out at the top and really squeeze the triceps, and especially: go all the way down to the bottom to get the stretch, like the dumbbells should be touching your upper back. That exercise is boss, totally kills my triceps where no other (triceps) exercise I do quite does.
Awesome thank you
0:10 Anatomy
1:35 Angle
1:50 Leg
2:25 Elbow
3:35 Extend
4:25 Grab
5:30 Mobility
You are a hero thank you !
Your profile picture, your username,the description in your profile everything is so disturbing 😕😢
@@hiranhasaranga6450 truth hurts 😕😢
@@hiranhasaranga6450 you should see him in real life! What an absolute tragedy of a human!
@@byrd702rebelcity4 just invite him to your m0m's room, I'm there every night
gonna follow this in my next workout
This guy is such a master. I love his approach.
Makes sense. I have specific exercise that I do to target the long head. I find this hits my medial head pretty well. I do mine similar to yours except I rotate my hands 90* at the end and hold the contraction.
Great reminders!
Will we get an updated version of the Perfect Workout series any time soon, Jeff?
Thanks!!!!
Thanks Jeff
Skull crushers, close grip bench press and dips for me. Your dip form instruction really helped alleviate shoulder ache
The gym I go in is too packed so iyou cant really go to failure on the skull crushers. Too many people walking past and you might drop the dumbell on someone that's why I just do this now as my long head tricep exercise .
@@leevickers5747just pull the DBs into JM Press position
I do that triceps exercise with my legs straight and butt up against the bar of the equipment (instead of in the weird lunge position and not on the machine you're showing in this video) and it's one of the BEST triceps exercises.
This is pretty much the only way I do tricep extensions now, but I'm definitely going to try that hand position, because I've been doing it the other way
thanks for the tip
Jeff, can you do a video on the dumbbell over head shoulder press?
Bro... seriously..me and my triceps thank you..tried what you said, way better pump, range and everything. 🙏
Great lesson. Going to try this tomorrow. I was doing it incorrectly
Great video sir
Wow! Thanks!
So epic.. love this guy
Thanks Jeff, I just got got called out. This is one of my movements on bis/tris day lol. Definitely changing the angle drastically. What are your thoughts on the dumbbell tate press?? Dips are also on this day.
Tate press
Guess what it looks like
Upright row
I made this switch a long time ago. This works. I just didn’t feel much tension on the long head in the 1st variation. The 2nd one, which Jeff suggests, made me feel more tension. Especially when I hold for a few seconds at the top and slowly control the weight down in the last few reps of the set.
Is it a bad idea to do strength training for legs and hypertrophy training for everything else? I know it might look like I’ve skipped leg day but it aligns pretty good with my goals
Best long head triceps exercise I've ever tried? You might not believe it: heavy as shit Farmer's walks. Makes them so sore the next day. That and kickbacks for the short head cause more soreness and size than anything else I've tried.
Always good to come here and reassure that im actually doing the right thing.
Would this work better with a straight bar or a Vbar instead of the rope..??
i've had four shoulder operations ( 2 per shoulder) and watching your videos have really helped me stay in the gym doing what i love. i'm an avid believer in face pulls now thanks to you. they have really brought balance to my shoulders especially in the rear delt area . ty so much. hip huggers ftw!
@@artemis1127 what can you do instead then?
Great tips, thank u mate from London
Very nice series🎉❤💥💯💥💥💫
Very interesting. I can feel some things not being hurt anymore.
how should we work the same muscles using a TRX strap or dumbbells?
All I can say is..Jeff is a God sent Angel..May God keep Jeff blessed always for teaching us how to train properly and preventing us from making mistakes ...❤❤
Thanks for the video, tips, and giveaway!