Favorite TRICEP Exercises For MASS & STRENGTH!
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- Опубліковано 31 лип 2024
- TIMESTAMPS BELOW the important stuff…
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Much respect to all of you for watching these and supporting the channel! I hope this was helpful!
In this video I discuss my favorite Tricep focused exercises for size and strength.
LINKS FROM VIDEO:
Bench Grip Video: • Change Your Grip & Get...
Feel free to jump to wherever in the video is the most useful. But if you found this video helpful, please subscribe and share so my channel can grow. Thank you!
TIME STAMPS
0:15 Moose Attack
0:24 Why Triceps are important
1:00 Story About my 1st Coach Teaching me About Triceps
1:43 The 3 Tiers of Importance for the Exercises
2:20 Starting out with Presses
2:41 The Close Grip Bench Press
3:27 Limiting Your Range of Motion for targeted Focus
3:42 The Pin Press
3:55 The Floor Press
4:43 The Board Press
4:49 The Block Press
5:03 The Semi-Supinated or Neutral Grip Press
5:21 The Log Bench Press
5:29 The Neutral Grip Dumbbell Bench Press
6:08 The Weighted Dip
6:24 280lbs (6 Plates around Waist) for 5 Reps
6:51 The JM Press
7:37 The Yoke Bar JM Press
8:04 The Waiter’s Walk
8:12 The Bottom’s Up Kettlebell Waiter’s Walk
8:15 The Yoke Waiter’s Walk
9:06 Tier three Exercises
9:27 The Tricep Extension & Variations
10:17 Skull Crushers
11:05 Push-Up Variations
11:49 Outro - Спорт
TIME STAMPS
0:15 Moose Attack
0:24 Why Triceps are important
1:00 Story About my 1st Coach Teaching me About Triceps
1:43 The 3 Tiers of Importance for the Exercises
2:20 Starting out with Presses
2:41 The Close Grip Bench Press
3:27 Limiting Your Range of Motion for targeted Focus
3:42 The Pin Press
3:55 The Floor Press
4:43 The Board Press
4:49 The Block Press
5:03 The Semi-Supinated or Neutral Grip Press
5:21 The Log Bench Press
5:29 The Neutral Grip Dumbbell Bench Press
6:08 The Weighted Dip
6:24 280lbs (6 Plates around Waist) for 5 Reps
6:51 The JM Press
7:37 The Yoke Bar JM Press
8:04 The Waiter’s Walk
8:12 The Bottom’s Up Kettlebell Waiter’s Walk
8:15 The Yoke Waiter’s Walk
9:06 Tier three Exercises
9:27 The Tricep Extension & Variations
10:17 Skull Crushers
11:05 Push-Up Variations
11:49 Outro
Brian Alsruhe thanks for the timestamps! Really helpful
Have you tried (I'm guessing that you have) to drop the bar behind your head when doing the scull-crusher instead of stopping at the face? I really like that exercise, I believe it's called the lying tricep extension.
How are you healing up after the parasite?
you don't need time stamps for a 10 min video, if they need to be spoonfed that much they don't deserve the info
@Crockett lol shut the fuck up
Won my first strongman comp this weekend. Want to thank you for inspiring to take up the sport and always giving out some of the best advice. Keep doing what you're doing.
Good job, man!
Congratulations!
ESSSSKETIT
Any suggestions of what program I should run? Gotta get stupid strong in the next 4 months for next comp.
Way to go!
Ive brought my grip in a while ago, and my close grip is only a tad below wide grip, but feels way smoother and more natural
Thanks for everything Brian! its helpful to have a great source for knowledge on strongman and working out. I live in a smallish town where there's nobody to talk to you about this kind of stuff and I go to the gym at 2 in the morning so there's not really anybody there for me to talk to you and get tips from either. So I can't say thank you enough.
Thanks for this Brian. Your channel is so underrated! Keep them coming brother!
Built a workout plan based on your Mass-Builder, currently in week 10. It is like you are in my head. Every time I start programming the next wave and think where I need to focus, all of a sudden there is a new video for exactly what I need. Thank you for all the amazing free content - information and demonstrations!
Always great tips, thank you Brian!
Thank you for the info again Brian!!
Haven't done a curl since high school? Acting like we didn't see you curling with jujimufu lol
That business with Jujimufu doesn't...doesn't count.
@@gunther1722 loving the reference lol
Haha.
I'm sure he does a little.
KInd of silly just to ignore a muscle completely. To me that'll become a weak point.
Yes, but he specifically said he doesn't care for it.
@averagelifter07 he said in the Juji video that he does biceps stuff but only compound exercises like pull-ups and rows
GREAT VIDEO... Thanks for the GREAT TIPS...
New to the channel. Love the content. I am a fan of Powerlifting, and general practical strength. Enjoying this binge.
Love your videos, keep 'em coming!!
them videos are just gettin betta and betta. time stamps are a nice added touch.
Your voice sounds good! Does this mean the heaving has lessened? I will certainly start tacking waiter's walks at the end of my overhead-centric workout. Thank you for your tips!
Thanks for the tips Brian!
Great dogs!!! Hey, right on man! that tissue box) Brian, thank you man. Great video! I never thought about push ups at the end before.
I needed this one, my triceps suck, lol.
You look good man, hope that means you're on the mend!👍
Dam! I learned something new, yoke bar jm press. Never seen that before! Great stuff
I am watching channel you're full of knowledge I took your knowledge on strongman training and I replied it to the gym thankyou
Best intro to a video ever. Thanks for that.
04:59 Brian: For this movement you need friends
Me: :(
That fucked me up yo hahahahahahaha
Perfect timing working tri’s today
Great Video Thanks💪
Amazing video Brian!
Personally, the most brutal burn I've ever felt in my triceps was doing tricep kickbacks laying on a bench, your long head will literally be in pain because of the contraction.
I would like to see a biceps video like this one, my triceps are really strong but my biceps are garbage and I do a lot of weighted chin-ups.
Keep up the good work! 💪💪💪
Love the videos. Used your dark horse program to train for 2 strongman contest (won em both). Keep doing what you do!
Great video as always
Hello from France
Thanks Brian!
Thanks, you're great
Was anyone else thinking Dr. Seuss at 9:43?
Be strong and courageous, brother!!
I used to hate close grip because I did them way to close and it killed my wrist. Took some advice quite awhile ago about no going so close and I freaking love it mow plus it has helped my bench go through the roof and my shoulders even feel better.
Neutral grip DB skullcrushers are my favorite body building style movement. Takes all wrist pain and elbow pain away for me. I also set the bench to a 30/45 degree angle and it helps get your arms in a better position for maximal stretch
close grip bench press in a rack pressing into/against the safeties for an isometric hold just short of lock out
Don't think I didn't notice that Saltire and Lion Rampant on the wall during all this juicy Tricep advice 🏴💪
It's always a good video with the doggies
Another good one
Solid info
Man! 6 45lb weighted dips weight great form is just unreal...this man is a beast
Please do how to get better grip strength and best exercises, amazing workout tips! Your Help has improved my lifts loads! Thanks
Thanks man but I’ve definitely already made that video my friend
I was just thinking I needed to compile list of triceps assistance for my future conjugate program. Thank you!
I would recommend anyone who has elbow pain during skull crushers to look up Rippetoe's Tricep Extension video. I'm not a big SS fan but that video is fantastic and I can now do skull crushers without hurting my elbow (and I even broke an elbow joint some years back!).
Wish you'd made this video a couple of weeks ago. Fucked up my wrists doing super close grip bench press.
Josh Bryant does a nice bit on the JM press that he calls a Texas press on the Smith Machine (he does appropriately credit it as a JM press)
6:28 Reminds me of a certain Rick Del Hagen
I wouldn't even be confident that equipment could take that weight
Bro??!!! Thank you for the JM Press variation with the SSB!!!
I really need one of Elite's SSB bars and one of their cambered multi grip bars.
JM Press is my go to
I lost it at the tissue box being used as the block😂😂😂
Lying on the Floor hammer grip dumbell extensions I find more comfortable than the ez curl bar skull crushers. Easier on the elbows for sure.
Also good with kettle bells lying on the floor, would recommend giving it a go! Let kettle bell rest on the floor between reps, gave me another pain free exercise to use👍
Brian really is slept on. In 2-5 years, his videos from 4-5 years ago will have hundreds of thousands of views. Why? Because his videos WORK. His workouts WORK. I personally feel like his exercises keep me from being dead-weight during the zombie apocalypse. What good to me is deadlifting 900lbs? Impressive, sure. But these tricep exercises will save my ass when my life is on the line - in ways that a barbell deadlift never will. I dont train for comp. I don't train to look good. I don't train to impress ladies or other gym bros - I train because, when REAL LIFE hits, I'm ready. And thanks to these oldschool videos, I will BE ready.
Thanks for all the effort you've put in to teach, brotha.
That tissue box for friendless lifters cracked me up :)
noted
Great! Would love to hear a similar on chest
Hey Brian how do you feel about doing close grip inclines on a smith? I can't do them on a flat bench anymore.
Brian i have to laugh. My dogs are just like yours. Struggled with my 1 minute planks in giant set cause my dog wanted to crawl under me and cuddle lol
Sadly I have to leash mine to his mat/bed because he likes to walk right under the plates when being used... but he likes to watch. And I bring my stupid/smart African Parrot in my garage gym (don't judge my ex left me with her bird) and he like is swearing at me while I work out which is awesome.
I do the french press which is similar to the jm press
Hey Brian..!!
Brian Thanks for bailing me out. I was lost in the storm of isolation fuk excercises and I worked out hard and got huge. But ended up being a huge weakling. I am changing that fast now and hope to be as strong as you in like 39 years.
When discussing skull crushers: "knock yourself out" - haha, please not literally though people
What you mean i always Knock myself out to confuse The muscle
@Natty Fatty Powerlifting that would be a French press but lying down
Any tips for the inner head my outer head is alot more developed compared to my medial head what causes lateral elbow pain whenever I do triceps it's mostly on one side
That 280lb weighted dip is absolutely insane
I've been starting to do a lot more close(r)-grip bench, 'cause my triceps are weak, lol.
Just finished my forearm workout now here I am 😆
Your what workout? That's a whole day?
Just finished my calf workout. Almost as important as that forearm workout. 😆
Instead of those skull crushers (you did not fully recommend anyway), I would like to suggest an exercise that includes shoulder extension, one of the two functions of the long head of the triceps. The closest variant is the so-called triceps extension lying on a bench and using an EZ-bar, like you used with the skull crusher. Instead of bringing the bar to your forehead or thereabouts, which causes a lot of stress on the elbow joints for many people, you bring the bar behind your head and go for the stretch reflex there. You can use quite a lot of weight doing this and it's adjustable with small weight increments. I think it's sort of like a dumbbell pullover, which I loved doing before I learned of the existence of the lying triceps extension. Dumbbells get cumbersome/unwieldy and they go up with bigger weight increments, making them less suitable for progressive overload. I also think it's more likely you drop a dumbbell than a bar, which you have your hands around, so better use the EZ-bar (which is safer for your wrists than a straight bar in this manner).
The lying triceps extension also calls into action the lats, upper chest, and serratus anterior, if I'm not mistaken. It is a compound movement.
Usually, the shoulder extension is employed using a rope and when people are standing, and people use light weights that way usually. I rarely see anyone do a lying triceps extension the way I described here. The reason might be because it may look like you do the skull crusher wrong or you rip your shoulder. Well, it is a very safe exercise, if you know what you're doing. I recommend cleaning the weight, so as to keep it real. You could take the weight out of a rack, of course.
Thank you for the video. My triceps are lagging behind. I can always get a bar off my chest or delts, but when I fail, it's when the triceps are supposed to take over... I think I will start doing dips again. I remember when I did those a long time ago, they fried my triceps. They are kinda tricky, though. One mistake and you can mess up your shoulder bad. Six plates is really really really strong BTW.
Thanks, I have some minor problems in one of my elbows and anything overhead for the long head gives me pain. As I was writing just remebered watching athleanx talking about a similar exercise. Ill try to find the link and post it here
Edit: Found the vid :) (the exercise starts at 4:08)
ua-cam.com/video/d2s5pCQKBRU/v-deo.html&app=desktop
@@zeninguem7333 Yes, that is the exercise I meant, but I start with the weight returned to a position like in the bench press, i.e. arms straight up where you can rest the weight. Athlean X uses constant tension and no stretch reflex in that exercise, I think (I only watched briefly what he showed in the video). Anyway, I never get elbow issues using this exercise. You can play around with elbow position and hand position to remedy any issues. Mark Rippetoe has an excellent couple of videos on his channel about this very exercise.
@@Fortress333 Yes! This is the way to do these. Super safe, hits the long head as well, and a nice, heavy compound. I broke an elbow joint some years back and I can still do these safely.
I want so bad to grow my triceps but I broke my left elbow in two places and GAH. Pain flares up after 10 push ups. Havent tried the cg bp like Brian said but its the same movement no?
Yo, I'm ahude fan of the channel.
Can u do a video on how to do conditioning. Like farmers walks how heavy and how far. Jump rope how long u should jump for. Or how many sprints u should do.
Cuz tbh I'm lost when it comes to conditioning.
Where is that pfp from
@@hippo6billion811 wow wow wubzy💀💀
Where can I buy that block for press. I don't have friends 😔
Wear rudraksh mala on wrist
How about French Curls, Brian?
He’s absolutely right. Everyone tells me how the hell do I bench and do OhP at over 135lbs like nothing. It’s the triceps but, they don’t believe me.
Brian Alsruhe I wanna Neversate hat. Any in the works?
There actually are!
@@BrianAlsruheOfficial excellent! They gonna be through the Loyal Brand? Just wondering where to look out for them.
Every time I do serious dips I end up with pain in my traps and clavicle... Any advice?
As always, super useful content. It was, again, something I need to take into account in my next workouts. Thank you very much.
It sounds like you are squeezing your traps together, rather than putting your scapula down and together. You may well feel it in clavicle area, as EMG as shown that dips hit more clavicular portion than incline bench. (dips will hit the sternal portion very well, but doesn't mean it's not hard on clavicular portion too)
Thank you man! Really appreciate it
I felt the same thing in the past. It turns out I had some "functional scoliosis", I mean, a f*cking bad posture for sitting all the time - I work in a office. So now I'm doing a lot of stretching. My bench press is suffering now, because after all the stretching now I'm in the right position, so one shoulder is stronger than the other and the other way around in the upper back. Lots of rows, facepulls and dumbbell presses to fix all that.
So, in your case, maybe a physical therapist would help you a lot...
probably your thoracic spine mobility. look up some drills for that, and focus on pushing your scapulae down and your chest "up and forwards". also, lean into the dip a fair bit, with the whole body roughly in a line, not losing tension throughout the body (think hollow body hold) this makes the movement easier to control because your legs aren't swinging about. if you do all that, you'll lean into it properly with the whole body instead of hunching into it, internally rotated at the shoulder.
you will get used to it...at least i did
jm press is similar to skullcrusher ?
I love skull crushers with dumbbells
Can you please say which exercise is best for triceps long heads
Skull crushers but dont bring the bar down to your skull do it past your head and stretch it all the way down
What about bench press with bands or chains?
Also great options but I didn’t add them because most people don’t have them or a way to set them ip
“Stupid Reps” lol I will start using that term.
Pretty much everything I see when I walk into a commercial gym
Wild Bill Makes me cringe all the time when I see it
Forearms next please
I want to drive up to Maryland, and get my ass kicked! I plan on taking a week, or two off from work and I'll either drive, or fly up...Is there a way to possibly make this happen?
One of the most notable differences in my girlfriend's body when she came back from basic training was her arms. Her triceps had grown like crazy from all the pushups.
People tend to underestimate them because for the most part they are a bodyweight movement, but if you take a high volume approach to them you can make gains.
So is there a reason that dips are kept in the assistance section as opposed to the main lifts, considering how heavy you can go with them?
I'm currently considering adding in giant sets with dips as a T1 instead of bench press since it can often take me 90 seconds to explain to a spotter that I don't want them to help me the moment I strain!
I would tend to agree with you but I didn’t put it in T1 because most people can’t do them at all
Much less for a 1-3rm
For a 1-3 rep weight maximum?
@@Allyourheroswenttohell i used to do weighed dips but my sternum got injured from it. Can't do any dips without still irratating it anymore. Very sad
@@Allyourheroswenttohell No need to make it complicated. If you can't do dips, you would do push ups. If you can bang out 20 push ups, you can probably do a dip. If you struggle on push ups and you are trying dips, you need to sit down and have a think.
@@Allyourheroswenttohell nice, will try the stretches and straight back dips.
Love you Brian, but can’t agree, Bicep work is important too brother .. as an accessory
That’s completely fine man, I don’t want everyone to agree with me all of the time and I’m not saying you are wrong. I’m just saying that I coach multiple state, National and world champions at my gym. None of them have done one curl in 5 years. Feel free to believe what you want (I think we are both right) but I have empirical evidence that my method works. I know for a fact that other what methods work as well, but to say that people need direct bicep work is just something that I have not witnessed in 25 years of lifting. Again, you’re probably right and I am probably wrong. It just seems strange that I have so many outliers that just so happen to fall into championships then
What I'd I just put my feet up on the bench
I'm in an apartment so I just have a half rack. I thought the safety pegs were just for safety. I never thought to implement them as a tool for helping build my strength. Thanks for the idea. Oh if you need a friend to hold your tissue box, I gotcha. STAY DANGEROUS MY FRIEND.
So pretty much every tricep exercise known to man
Yes
my triceps aren’t big, but i can close grip 315 and wide grip 285🤔
5:29
3cep
Brian do you still have that worm inside you? If yes will it ever be removed or go away?
They are killed man but my body is still healing from them. They are not sure how long it will take for me to heal completely. Could be up to 20 years
Brian Alsruhe ah I see, well if you’re still this big and strong after what you’ve been through no doubt you’ll overcome this. 😁
😀💪👍
Strong, strong triceps = Strong, strong Log!
I do close grip all the time but no way could I do the same weight as my standard bench max with proper form. Them bastards tire my arms out like crazy. Also, getting a swiss bar is top of my list once they are actually in stock somewhere for a decent price. I can't remember where it was but I did see one online the other day but it was like 300$ and didn't look any nicer than a titan one.
Bicep next please
Already done man, search the channel
Red Harlow shake weight dude.
ua-cam.com/video/y8hYlngzt8U/v-deo.html
chase strength mass will follow
chase success and bitches will follow
That curl since highschool thing isn't try l true. You did them with Juji and Tom lol
That true
5:00 phahahaha
six plate dip? Good lord
A 6 plate dip for reps at 200+lbs, I'll be damned.... It's like you've got the blood of Aries running through your veins!
If you practise em enough they become easy
Dips hurt my shoulders, like the AC joint
Damn in your thumbnail your shoulder is huge! You on some cycle 😱?
Three is better than two. Fine, here are three one dollar bills. Give me those two Bennies. lol