*VIEWER GIVEAWAY* - I’m giving away my popular 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/triceps-do-this-instead 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…
@@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)
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.
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 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!
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.
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.
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!
@@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
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.
@@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.
@@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.
Bro this was one of the best tips I’ve ever received! I was doing these tricep extensions the first way and after applying your way bro my triceps feel pumped! Great advice!!
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 😃
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!
Just wanted to say thanks for this video - night and day difference as I was one of the ones doing exactly what you showed not to do. I switched in up this week per your video and the difference was noticeable. Glad I found your channel - especially being older and relatively new to lifting. Always worried about injuries and results.
For a volleyball player that triceps exercise shown in the very beginning is very important but one must do it like said in this video, you lower the weights so you can get the elbows up and the movement closer to what spiking the volleyball would be like. Elbows need to point in the front at the end of the movement not to the side and that is not possible with high weights. Also the movement is driven from the laterals at start. Not many gyms have this machine where you can adjust where the cable comes so most people just use the one that has the cable coming from up like in the beginning of this video. Great video.
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 ...❤❤
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!! 💙
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.
Thank you. I have many gains thanks to you… improving. Please can you address reforming abs from distention to properly flat? I had bad intestinal inflammation… as well as two pregnancies. I noticed my lines alba even split… and a gastric hernia. Is there a way to pull this in healthfully without turning to surgery please? This … almost daily…. 6-7 minutes you have … as well as the variety and intensity has my obliques in way better form. Thusly much better strength. But there is more to do. Thank you for your precision and deletion… it works. Take care.
I’ve noticed many of my clients have limited shoulder mobility w/ OH press. I train generally people a bit older than you. With that said, I’m going to try to implement this new cable face away tricep ext method on my clients to see if, perhaps, I can improve the shoulder mobility. I need to reintroduce some static OH shoulder mobility stretches again, too (I already do lots of dynamic at the beginning of sessions). Thanks Jeff.
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.
I like his advice, as it’s consistent with my own experiences dating back to the late 1960s. However, that first exercise he’s talking about… If you adjust the height of the pulley and the angle your back is at, that’s easily one of the best long exercises you can do. More comfortable, and as effective as the alternative he’s showing later in the video.
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
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
Hey Jeff I've had bad shoulder problems for years since dislocating it. Is there any workouts I can do that one hurt as much even doing lightweight it still killing me
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.
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
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.
He's right in what he says, but I do it with dumbells (unilateral movement) and sit down, so my back is supported, which helps with my lower back problem.
I’ve been dropping a lot of tricep movements I do because I feel like I hit them really well with my pressing movements. I have a fear of elbow tendinitis, cause I start to feel it in my elbows with high volume
I'm going to break down one of the greatest triceps exercises of all time, the lying triceps extension (that just so happens to be one of the bigger aggravators of elbow pain) and I'm going to show you how to do them pain free again. Stay tuned. Video coming soon.
Try doing an ez curl bar lying decline extension. I had an accident that damaged one of my elbows and this one of the only tricep exercises for the long head that I can do with to no pain
@@athleanx Hi X, in my 31 years of training EVERY single time I had elbow pain (which negatively impacted my PUSH training days for months at a time) it was 100% linked to barbell skull crushers (lying tricep extensions). I stopped doing them a few years back and now elbow pain free! My triceps have not shrunk since I kicked it out of my program.
@@Eagle-Striker ok but were the skullcrushers with a bar or dumbbells? If bar, he has a video on this. Do the extensions behind the head, not in front so that the bar can make contact with forehead
Any reason to not drop the cable attachment all the way to the floor and pull parallel to your back? doing so directs the tension straight down my spine and allows me to stand flat foot and not have to focus on stability as much.
Position at the top of the movement, when the triceps are fully contracted, would be subject to much less tension due to the line of resistance (cable) becoming almost completely parallel to the lever arm.
@@athleanx makes sense, by stepping away you maintain the ~30 degree angle so you keep tension at the top. I guess as a lengthened biased movement I really hadn't considered the contraction end. Thanks for the quick reply.
I find it really uncomfortable twisting to get in position with the cable at waist height like in the video. I put the cable in high position, but bend more at the waist so my upper body is more parallel with the floor. This seems to give me similar angles as having the cable at waist height. I also use a short v-bar instead of ropes to give me a better grip while keeping my hands in the same orientation as grabbing the knobs of the rope.
The impingement stress made me drop that exercise around the time i turned 40 but i did the over head dumbbell tricep extension since i started lifting weights at 17 in 97
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.
Been doing it this way for years. Always found it to be a perfect tricep exercise. I tend to use it as a finisher to my main tricep session purely because I find it hard to load it heavy, without missing out on the other two heads a bit. I love doing it in a drop set fashion too. 8-15 reps, rest 30 seconds, go again until I can't do 8 strict, drop the weight by 10% and repeat for about 5 sets, absolutely blows your triceps up
I was confused by title. Saw an old video by Jeff years ago where I incorporated it and have always done it this way. Solid exercise for stretch and solid burn
I take advice, and sometimes go with what was said or slightly modify etc. This vid I will incorporate into my work out change it up once in a while. Been doing "finger quote" incorrect way, and get a hell of a burn. I do basic workouts, with okay mid weight for typical gym people, and I got bigger plus more cut than people who were there before. Not huge body wise, but athletic build...no injury at all or constant pain due to injuring something. Just trying to sculpt my body, lifting too heavy how most get injured. Especially people following lifting your max then going light, super easy for beginners to get injured.
Just don't overload if you don't wanna gain size The muscles are what keep you "slim and toned", skipping them is what makes them weak and saggy (atrophy)
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?
I don't feel any pain or discomfort in my shoulders even with 65lb single db tricep overhead press. So should I still drop out or keep continuing that for tricep long head?
*VIEWER GIVEAWAY* - I’m giving away my popular 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts.
giveaway.athleanx.com/ytg/triceps-do-this-instead
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…
Forgot to pin
@@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
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 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!
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 these back to basics videos. Sometimes you forget the little finer points that make the huge difference
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.
Davis Diley does the same.
LOVE having discovered these videos. Having great workouts ever since. So much more effective and productive.
Oh man !! Game changer !!!! Always did the other way . I've already implemented this - HUGE difference.. thank you ONCE AGAIN Jeff ❤
Finally again: 👍no music 👍 no wild cuts 🙏thank you
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.
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!
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
Jeff, I love how you’re consistent with the face pulls man!
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
Bro this was one of the best tips I’ve ever received! I was doing these tricep extensions the first way and after applying your way bro my triceps feel pumped! Great advice!!
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
im pretty sure triceps are a push dude
I had no idea about the shoulder rotation issues with overhead extensions. This will definitely change how I approach my triceps training.
Videos like these are helpful because many videos talk only about an exercise. I like the better explanation of what muscles are being worked.
I think I’m doing everything wrong 😂
Same😂
😂
me too 😂
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 😃
Boss is completely right as always. Tried this and 100% better stretch on triceps
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?
Workouts have improved due to advice from this channel. Very much appreciated.
FINALLY, a triceps exercise where my triceps feels genuinely sore afterwards and aren't limited by my sore shoulder. Thank you Jeff.
Just wanted to say thanks for this video - night and day difference as I was one of the ones doing exactly what you showed not to do. I switched in up this week per your video and the difference was noticeable. Glad I found your channel - especially being older and relatively new to lifting. Always worried about injuries and results.
For a volleyball player that triceps exercise shown in the very beginning is very important but one must do it like said in this video, you lower the weights so you can get the elbows up and the movement closer to what spiking the volleyball would be like. Elbows need to point in the front at the end of the movement not to the side and that is not possible with high weights. Also the movement is driven from the laterals at start. Not many gyms have this machine where you can adjust where the cable comes so most people just use the one that has the cable coming from up like in the beginning of this video. Great video.
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!
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 ...❤❤
I have really long arms ,35.5 inches. This exercise makes a huge difference in the angle to hit the tri head. Outstanding 😊😊
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!! 💙
Bro... seriously..me and my triceps thank you..tried what you said, way better pump, range and everything. 🙏
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.
Thank you. I have many gains thanks to you… improving. Please can you address reforming abs from distention to properly flat? I had bad intestinal inflammation… as well as two pregnancies. I noticed my lines alba even split… and a gastric hernia. Is there a way to pull this in healthfully without turning to surgery please? This … almost daily…. 6-7 minutes you have … as well as the variety and intensity has my obliques in way better form. Thusly much better strength. But there is more to do. Thank you for your precision and deletion… it works. Take care.
If you have hernia, you gotta get surgery
I’ve noticed many of my clients have limited shoulder mobility w/ OH press. I train generally people a bit older than you. With that said, I’m going to try to implement this new cable face away tricep ext method on my clients to see if, perhaps, I can improve the shoulder mobility. I need to reintroduce some static OH shoulder mobility stretches again, too (I already do lots of dynamic at the beginning of sessions). Thanks Jeff.
You're a PT?
@@nomnomyourmom Yes, Personal Trainer
Love the coaching videos! Great addition to the training programs. Thanks!
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.
I really appreciate when you Say: i never Ask you to do more than your physical possibilities. Love you
I like his advice, as it’s consistent with my own experiences dating back to the late 1960s. However, that first exercise he’s talking about… If you adjust the height of the pulley and the angle your back is at, that’s easily one of the best long exercises you can do. More comfortable, and as effective as the alternative he’s showing later in the video.
sure, just add a tweak to the height of the pullet and the angle of your back to make it become the second exercise
@@nomnomyourmomhahaha spot on
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
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🎉
Your knowledge of physiology is amazing.
College degrees and a pro background. No fluff or bullshit as would usually be the case on yt
This guy is such a master. I love his approach.
Will we get an updated version of the Perfect Workout series any time soon, Jeff?
gonna follow this in my next workout
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
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
Hey Jeff I've had bad shoulder problems for years since dislocating it. Is there any workouts I can do that one hurt as much even doing lightweight it still killing me
Search athleanx shoulder injury
Hey buddy is your shoulder dislocating try visit your local chiropractor a good one 👌
@@willwilkinson8014 I went to one for a few months it helped a lot but it only hurts when weight lifting and it makes like cracking sounds
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
The explanation about the different heads of the triceps really helped me understand my workouts better. Thanks for breaking it down.
Appreciate the attention to detail throughout!!! Very helpful!!
Beautiful. Thanks
Can't wait to try this tomorrow.
Love this series
after training for so many years, there is always something new to learn once in awhile.. 🤩🤩
Definitely this video series!!
Thanks Jeff. I'm always looking for Tricep focused lift variations for my clients and myself.
i introduced this into my routine a while ago, and oh boy it feels a lot different. my triceps are on fire after this exercise.
I just put up tricep training Jeff. I do every exercise I can 💪🏻
Great video ! I do have a question/observation, both these exercises look parallel at the end position ?
What a great explanation and video!
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.
Been doing these at the angle for about 2 years and my tris are bigger and stronger than ever. 10 years in.
Very good content on this video👍 Again I learnt so much from you. Thank you so much!!!
Very interesting. I can feel some things not being hurt anymore.
Yet another great video! Thanks Jeff!
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
Jeff is so truthful but boy it makes me look like a fool in the gym with some of the cavalier combinations. 😅
Simply amazing and so obvious........thank you very much!
Could this be achieved with dumbbells in each hand? Wouldn't that reduce the torsion from the rotation of a single dumbell?
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.
Jeff this makes a lot of sense and you are absolutely correct
He's right in what he says, but I do it with dumbells (unilateral movement) and sit down, so my back is supported, which helps with my lower back problem.
Gonna put this into practice in the morning! Thanks Jeff!
Jeff, can you go over Tricep Bars? Why don't you use them ?? Would you recommend them?? What workout would you do with a tricep bar?
Oh this is perrrrfect!!! Juuust what I’ve been needing lately!
I’ve been dropping a lot of tricep movements I do because I feel like I hit them really well with my pressing movements. I have a fear of elbow tendinitis, cause I start to feel it in my elbows with high volume
I'm going to break down one of the greatest triceps exercises of all time, the lying triceps extension (that just so happens to be one of the bigger aggravators of elbow pain) and I'm going to show you how to do them pain free again. Stay tuned. Video coming soon.
@@athleanxusing dumbbells, hold only one, and then grab the elbow for support with the other hand
Try doing an ez curl bar lying decline extension. I had an accident that damaged one of my elbows and this one of the only tricep exercises for the long head that I can do with to no pain
@@athleanx Hi X, in my 31 years of training EVERY single time I had elbow pain (which negatively impacted my PUSH training days for months at a time) it was 100% linked to barbell skull crushers (lying tricep extensions). I stopped doing them a few years back and now elbow pain free! My triceps have not shrunk since I kicked it out of my program.
@@Eagle-Striker ok but were the skullcrushers with a bar or dumbbells? If bar, he has a video on this. Do the extensions behind the head, not in front so that the bar can make contact with forehead
Great information man!!! Now I know why my gym has that same machine where you can adjust it to so many angles.
Any reason to not drop the cable attachment all the way to the floor and pull parallel to your back? doing so directs the tension straight down my spine and allows me to stand flat foot and not have to focus on stability as much.
Position at the top of the movement, when the triceps are fully contracted, would be subject to much less tension due to the line of resistance (cable) becoming almost completely parallel to the lever arm.
@@athleanx makes sense, by stepping away you maintain the ~30 degree angle so you keep tension at the top.
I guess as a lengthened biased movement I really hadn't considered the contraction end. Thanks for the quick reply.
Some great tips here regarding the nuances that increase effectiveness and gains. Cheers, Jeff.
Always a great video Jeff thinking of looking into a workout for me 68 on your site ? 👍
Ill try this out for sure. Thanks.
I find it really uncomfortable twisting to get in position with the cable at waist height like in the video. I put the cable in high position, but bend more at the waist so my upper body is more parallel with the floor. This seems to give me similar angles as having the cable at waist height.
I also use a short v-bar instead of ropes to give me a better grip while keeping my hands in the same orientation as grabbing the knobs of the rope.
This video confirmed me that I'm feeling my long head when doing lateral push down
Your explanation and demonstration make perfect sense. Thank you.
Nothing better than coming back from the gym and Jeff says to stop doing an exercise youve never done, but instead do one of your favorite exercises.
Always good to come here and reassure that im actually doing the right thing.
The impingement stress made me drop that exercise around the time i turned 40 but i did the over head dumbbell tricep extension since i started lifting weights at 17 in 97
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.
Makes total sense. Thank you Jeff!
Love these videos! Thank you for helping me perfect my form 💪
You are great! Wish you were my trainer!
Appreciate you my man 👍
Very nice series🎉❤💥💯💥💥💫
Hey Athlean X, can you please make a video on how you would prepare for the Army Conbat Fitness Test?
Search athleanx army
Search athleanx military
Been doing it this way for years. Always found it to be a perfect tricep exercise. I tend to use it as a finisher to my main tricep session purely because I find it hard to load it heavy, without missing out on the other two heads a bit. I love doing it in a drop set fashion too. 8-15 reps, rest 30 seconds, go again until I can't do 8 strict, drop the weight by 10% and repeat for about 5 sets, absolutely blows your triceps up
I was confused by title. Saw an old video by Jeff years ago where I incorporated it and have always done it this way. Solid exercise for stretch and solid burn
I’ll give this version / angle a try. The “incorrect version” of this exercise is where I’m seeing my most tricep gains in size and in strength.
I take advice, and sometimes go with what was said or slightly modify etc. This vid I will incorporate into my work out change it up once in a while. Been doing "finger quote" incorrect way, and get a hell of a burn. I do basic workouts, with okay mid weight for typical gym people, and I got bigger plus more cut than people who were there before. Not huge body wise, but athletic build...no injury at all or constant pain due to injuring something. Just trying to sculpt my body, lifting too heavy how most get injured. Especially people following lifting your max then going light, super easy for beginners to get injured.
Jeff, can you do a video on the dumbbell over head shoulder press?
Great lesson. Going to try this tomorrow. I was doing it incorrectly
What if i'm a women who wants my arms to stay slim and toned and not gain size, shall I skip triceps all together? Or train certain parts?
Just don't overload if you don't wanna gain size
The muscles are what keep you "slim and toned", skipping them is what makes them weak and saggy (atrophy)
@@nomnomyourmom Amazing, thanks very much for the response
I agree this variation is better the contraction I get on my tricep is crazy
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?
I don't feel any pain or discomfort in my shoulders even with 65lb single db tricep overhead press. So should I still drop out or keep continuing that for tricep long head?