The BEST Exercises for Bigger Triceps
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- Опубліковано 13 жов 2022
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IMPORTANT INFO ➡️ Many factors determine what head of the triceps your preferentially targeting:
- Where the peak force of an exercise occurs. (Maybe an exercise is the most difficult in the middle range of motion, bottom range, or the top range)
- The angle of your shoulder (Maybe your arms are overhead, in front of you, down by your side. Maybe your arms are tucked in or flared out)
- Angle at the elbow, etc
There are endless combinations of those factors that you could use in order to concoct an exercise… I hope my video helps simplify things a bit for you.
The two exercises I highlight are some of the best. There are other great options too.
When in doubt, choose a triceps exercise with your arm(s) down by your side, and one with them in front of you (JM press variations, over the shoulder horizontal cable extensions, & other skull crusher style movements)
Please do lats i cant do pull ups yet im not yet strong enough but i still want to work them please help..
In my experience skull crushers are best for targeting the long head because at the bottom long head stretches alot. I will also try the first exercise you've shown for the long head.
Love from Pakistan realy love your videos keep it up bro you are mine teacher bro ❤️❤️❤️❤️ and your camera look like gta game realy love your vidoes quality and your work out
ua-cam.com/video/OwVg41vX64o/v-deo.html
You might want to watch this before you put too much faith in findings extrapolated from EMG studies.
I don’t have access to a gym, could I just use resistance bands?
Homie's voice sounds so good it could be in a video game tutorial.
“Push start when you want to view the world map”
“Alright, you’re sort of new around here so let’s go over the basics…”
@@themaster3305 today well be covering 'Triceps' don't get distracted
Still won’t like the guy until he owns up to his blatant steroid usage.
i cant stop watching video
i love these visuals, they really help me visualize the movements and muscles being activated. Keep up the good work! :)
The thing where he’s putting a band around his arm and moving like he’s a Power Ranger?
Helps me visualise the pain
Does he trade you money for these comments?
Cringe ngl.
@@blueninjanoname7338 you do know how to use cringe right?
Feel like I’m getting a mission briefing in cod fr this shit intense asf
:skull:
😂😂😂😂
Facts😂😂😂😂😂
😂😂😂😂
LMAO 😂
Instructions unclear the smith machine + band turned it into a Guillotine
The jm press is a tremendous exercise
😂
🤣🤣
😅.NMs.c..😮,vxo😮
🤣🤣🤣
My elbows have left the chat
Elbows with cables are not supposed to hurt, dumbells or barbells will
Exactly my thoughts. Lift safe before everything else.
🤣🤣🤣
Exactly. That form on the bench press down will absolutely eventually separate the tendons from the muscle or worse. Trust me i know. I'm living with the injury.
@@Jamie-ln1ui JM press is a legit exercise
Close your eyes and this sounds like National Geographic
No
ya
But for the gym
maybe a dog shit version of it where you dont learn anything
National gymographic
Ur editor deserves a pay raise
Plot twist the editor wrote this comment
Yea he says it takes him forever but he treats it like making a painting
He teaches me that I have a new muscle everyday😂
We might need an instructional video on how to setup that band on the smith machine 😅 like how tf
Oh wait nevermind i get it, you lay it on the middle of the bar with the bar essentially dissecting through the center of the band. Then you pull each of the hanging sides down and behind the bench. Easy.
@@juri8723 might help other ppl
@@balsamicballsack6692 this comment should be pinned!
Attach to bar, hold down with body weight 😊
@@juri8723 helps other ppl genius
Remember that Davis is speaking on the most purely scientifically optimal movements, that's not to say overhead work or close grip bench or dips or pullovers are bad for triceps whatsoever, they're still great and I'm still doing all of them cuz they're more fun, but take whatever cues you want from these most recent discoveries
This is extremely ironic as just a couple months ago there was a study released that showed overhead tricep movements were the best at activating the long head of the tricep due to the fact that it’s attachment is in the scapula. For it to be lengthened your arm needs to be over your head, specifically because it attaches and crosses the shoulder. So things like, skull crushers, over head extension, anything where your arms are beside your head will hit the long head of the tricep, and quite good at that. Personally when I train I utilize the first movement he showed here I find it ideal to progressively overload and very good for isolation, but the second exercise I would not say at all has any sort of information backing it up, in fact the point of the second exercise seems to be putting the chest in the least most advantageous place and not putting the triceps in the most advantageous place. It’s the same thing with hitting the long head of the bicep, doing incline curls don’t isolate your long head, it’s just it’s harder for for your short head to work in the position so more of the effort comes from your long head
Highly disagree.
Overhead triceps extensions are the best at targeting the long head.
Those studies he referred to, are EMG studies. That means the more a muscle is able to contract, the higher it is measured as being "activated".
Do you see my point? The long head is the only head crossing the shoulder joint, thus being more lengthened in that position. The other heads therefore contract the same as in every other position, which led to some people thinking, that it was better for the lateral and medial head.
However, several studies show that the lengthened position is the best for muscle growth, which is given for the long head with overhead triceps extensions.
@@comical98 I was not apprised of this news. I thought the most recent studied *disproved* the effectiveness of the overhead position, not affirmed it. In any case, we should adjust our worldview to new information if any comes out. It's kind of a relief that overhead exercises are affirmed by the literature because I like working triceps that way, but if new info came tomorrow that said the overhead position is bad I'd have to accept that
@@maxalaintwo3578 for sure I agree, I just thought it was a little ironic is all
Definitely a great point about fun. I care more about having fun at the gym than getting slightly more optimal hypertrophy results
Damn gotta bring my Geometry box when I go to Gym
Based Gintama fan
I'm going through all of your videos right now. The breadth of info is crazy. You've organized everything so efficiently that it's obvious your goal is to make people better. I'm subscribing to your app because I feel like you've earned it.
Hes talking like he stole some top notch lab reports and sharing the secrets with us
He did.. I’m the lab reports.
So harsh.
The man has condensed a ton of information down to a single SHORT. His Shorts game vis a vis regimens is the BEST that is out there.
Every fitness influencer is going to throw around the word report and science very liberally. You can't hold him for it.
😂😂😂
Hes voice is cult leader level of convincing. Im a power lifter but this made me think "maybe i should try this next time"
@@shreshth231 i dont think op meant anything bad by it. I think he's complimenting Davis
I can already feel the burn u would get from doing that last smith machine press after already doing 2 exercises prior 💀
How do I set it up with the resistance bands tho
@@bakar2134 Not too sure tbh, perhaps a clip on/off resistance band?
@@bakar2134 Maybe using a 45 plate or something to hold it in place. That's my best guess but IDK never done it
I know it but i dont know how to explain it
He makes the gym feel even more like a mission.
The absolute best visuals I've seen in a gym video. Well done
The single arm overhead rope tricep extension aka (unilateral what he was doing in the beginning of the video) has been proven by a multitude of studies to be the single best tricep exercise house of hypertrophy has a good video explaining the literature on this.
Please explain. You worded it in a hard to understand way.
@@krackerwithac375 the single arm version of the first exercise he showed where his hands were behind his back has been proven to be the best tricep exercise by a lot of studies (of course you still need variation as different muscle fibers are better set up for different movements so a skull crusher and pushdown in your routine would be ideal but my point still stands) and then I said a youtube channel called “house of hypertrophy has a good video on this.
@@MrLemonMedia Skull crushers are similar, so do they provide a similar stimulus to the triceps as that exercise? And how does it differ from a pushdown considering its the same movement but in a different direction?
@@krackerwithac375 pushdowns target ur lateral and medial head more and skull crushers target mainly the long head especially if you keep your arms behind your head
@@krackerwithac375 look into neuromechanical matching and henneman’s size principle
I just do diamond pushup for my triceps and it works. Too bad I don't have much equipment in my home 🥲 Just some homemade dumbbells and a small space. Been consistent almost 5 months now 💪🏻
try weighted diamond pushups
Don't feel sorry bro. Any exercise is good exercise. And tbh I prefer calisthenics to weight training.
There is something I like about working out with no equipment, there is a sense of freedom knowing you can do your workouts anywhere.
I also love running for the way it clears my head and makes me feel free again. And for the speed aspect but I mostly do endurance running, at a high pace ideally.
Im in the same boat....so we row with our arms
These videos kill me!! Nobody did this decades ago yet they got huge arm but somehow this is the most affective!
Those a videos are fantastic, I don’t think I’ve even seen shorts as informational and straight to the point while being visually pleasing
god just in love with his body voice and way of presenting his tips
ua-cam.com/users/shorts6gjkTlT8KkE?si=IF1I8P1AeIrtH4TQ
This guy knows exactly what he is talking about. Of course only if you’re natural. Only person I listen to 👍🏼
Just getting addicted to this channel day by day… those visuals, bgm, voice, quality information 🔥✌️ Long Live brother
Even though the long head won't be activated as much in overhead exercises it will be heavily loaded in the stretched position. Also according to research the stretched position seems to be more hypertrophic as the same tension produces more load in the this position than in a more contracted position. That said, the long head of the triceps might not show as high of an EMG-Activation but it goes through a greater ROM with the benefit of a loaded stretched position.
Long story short, training your triceps with overhead exercises should still train your long head sufficiently and might(!) still be the best way to train it.
I am sorry for any grammar or spelling mistakes :)
Yeah I was so confused when he said that overhead was bad, it grew my long head like crazy
@@avrahm9029 same, overhead work was a game changer
Whenever someone on juice makes videos on how to grow I can’t help but laugh.
still gotta work hard to grow just not as hard. also some people take juice and go nowhere genetics and work ethics are a big part
Finally a good informative video, great advise… the angles and camera angles are spot on
Dude these edits are legendary 🙌🏻
This video felt like a breath of fresh air...I like the way it was done ✔
Shits fr direct and intense 😂kind of sounds like one of them Spider-Man game tutorials very nice lol
Nice vid. For me I started getting real growth when I stopped doing so much isolation exercises. Handstands, push ups, dips and cable push back is all needed
Love the editing man. These videos are brilliant brother!
The last one is really like a narrow grip push up
Yeah, you can actually do kettlebell banded JM pushups which are a nice lil exercise that's closer to what this guy's saying
The information and knowledge this guy gives for each lift he posts abt is by far the best I've seen.
imagine fucking up on that last workout 😅
Thanks man, you really give your full potential to help us. One love brother
ua-cam.com/users/shorts6gjkTlT8KkE?si=IF1I8P1AeIrtH4TQ
Lmao why did he so dramatically put that band over his shoulder 😂😂
This is literally the opposite of the most recent studies. They show that long head activation was better with the arms up because since it inserts in the shoulder it is stretched in that position
That long head exercise was a game changer, my triceps blew up!
Song?
What was it
Yeah pls someone tell me the song
Haven’t seen your clips in a minute but Jesus have they improved thank you for this super informative
ua-cam.com/users/shorts6gjkTlT8KkE?si=IF1I8P1AeIrtH4TQ
wow the edit is just perfect with exray and 3d visuals , gives foundational understanding
This sound just makes me wanna workout damn
My muscles get sore every time I watch your videos
😂😂😂
Let’s goooooooo 💪🏼
Thank you. Never felt that triceps so good
That is one of the best put together training videos I've ever seen. 👍
That first one is killer. I started doing them in the beginning of this year and my tris now are huge.
You mean the one for the long head doing the 45 degree?
Can confirm too, used to do those single arm pull downs, talk about targeting the muscle, by far one the most focused trixep workouts I've ever done
@@YaBoyfelipe no not 45, 15-30 degrees
@@LYNXzTwist will single arm extensions hit the triceps the same or does it have to be cross body
Anyone else kept thinking I don’t have time to wrap my bands around the assisted bar like that 😂
Took me a minute to even figure out how to lol
It takes 10 seconds
Man i did this today. Best triceps workout ever
Really like the armband demo. The CGI was a good visual too. Keep these coming!
Me at the gym. Using a measuring system to make sure. It's 30 degrees not 40 😂
that’s immediately what I thought of. 30° sounds too particular
@@HakimBeyYT when trainer's give a number. Like saying: "move your arms 60 degrees up and 20 down doing biceps". Like wtf am I doing math in the gym lol
@@Helios_99 Its easy. Start at 90°, then make the angle half. That would be 60°. Do it once again and you'll get 30°.
40 is basically 45. By 30, all hes saying is a little under 45. It’s not rocket science. A 45 degree angle is half of a 90 degree angle. Now do a little less than that. There you go.
@@salikbhat4059 if I feel sore. Then that's all that matters. But you are right.
I just wanna know how he got the band on the smith machine
Flap the band over the bar so it dangles, take the slack of both ends hanging and wrap under the bench
The amount of content per second is as impressive as the visuals. Perfect
ua-cam.com/users/shorts6gjkTlT8KkE?si=IF1I8P1AeIrtH4TQ
Yea bro, these are amazing. To the point, great visual and great info.
The real thing is , How’d he get that band on the bar
Lay the band over the top of the bar first. Then the two ends that fall down get looped under the bench. Try thinking of it as an upside down taco shell.
Does that help?
@@cameronmccoy5051 I haven't been to the gym yet but I imagine that if the weight it too heavy, what's stopping the band from pulling the bar down and hitting your neck? Seriously asking, im sorry if it's really ignorant.
@@dudelikeseriously8418 umm, for starters its your responsibility to make sure you don't use too much weight. Additionally, if you do it in a Smith machine, like in the video, there are safety hooks for you to bail out if it gets too much. If you do it on a power rack or combination bench, there will be safety straps or spotter bars to protect against that. Otherwise you're supposed to have a partner there to spot you.
Thanks man. Needed a refresher. Appreciate u keeping it short
I did that 30 degree tricep pull-down exercise and I’m shocked how much mind muscle connection and tension I was able to feel. Thank you so much!
Did you get a lot of chest activation?
This video shows a LOT of work and effort in the editing and research.
Like and new sub
I'm gonna need sean to react on this only then i can believe it to be truw
😂😂😂
Tag Sean then
@@deultimatealpha2245 pardon but I literally don't know how to tag😂😂
It's straight up wrong what he said :/
Sean would disagree too, I think
Do you not have the faculties to think for yourself? Influencers don't need to spoonfeed you info
This man's videos r like a blueprint for a tactical attack 😅
I've been finding the right exercise for me to grow my lateral head for so long. this JM press is the one
Bro really gets into detail on how to perform these lol have to respect that
this could be bs. please show us this current scientific evidence, then ill believe what you said.
Look it up yourself
Look it up if you don't trust him mate
Bruh its a YT shorts video. Lower your expectations. You have the same energy as a Karen expecting minimum wage workers to treat her like royalty.
Best fitness UA-camr 🙌🏻
After several months of following you I gotta say I think you are genuinely the best overall fitness influencer on social media as a whole
What I want to know is how did he get that band around that Smith machine bar?
Thank you bro, for many days I was doing the overhead tricep extensions but I couldn't feel my long head of triceps get THAT much pressure. Now I know the reason and the solution. Thank you, again.
2nd exercise just by watching it my elbows and shoulders start hurting though !
Its a fenomenal exercise
Truth. Dont do it my friend.
Thats why you practice form. It’s important and will significantly reduce pain and prone to injuries.
JM press is an awesome exercise if done correctly
@@connorhall8463 exactly
Source?
Trust Me Bro!
His ass
Amazing Recommendation. Literally exhausted every muscles in Triceps. Pump was incredible
The quality in these vids is insane
how tf did you get that band wrapped around the smith machine bar like that lol
Yeah I asked this a month ago and I’m still looking for the answer 😂
@@lucbichard it hit me while I was laying in bed that night. Just drape the band over the bar and stretch it around the back if the bench. I'm such an idiot sometimes lol
@@descendanddecay6307bro I’m still confused 😂 his looks like it’s wrapped through the bar. Seems like with the method you described you would need 2 bands?
Perfect timing. I got tricep and forearm day today 💪
What kinda day is that bro what’s ur split
@@InfinityTornado
Monday: Chest and back
Tuesday: Legs and shoulders
Wednesday: biceps and forearms
Thursday: Legs and shoulders
Friday: Triceps and forearms
Weekend: Abs
Mon : legs. Calves
Tues : (3) chest, (3) triceps and finished off with lateral delts and rear delts, calves..
Wed : back, traps, 1 workout of 4 sets for bi, and forearms.
Thurs : legs, calves.
Fri : (1) chest "strength" 4 sets, over head press barbell shoulders, rear and lateral delts, 2 sets tri..
Sat : forearms, calves, traps, biceps.
@@furymonger5395 Why do you only train Chest and Back once a week? are they not a priority for you right now or something of that nature?
So u change exercises every workout? Instead of sticking to a select few and progressing on them each workout? 😬
Best tutorial of all time
Skullcrusher/JM Press EZ Bar superset goes hard 🔥🔥🔥 Your triceps will be SORE!!
Why did you show yourself doing the overhead extension in your full week of training then
Hey man maybe he learned something and wanted to share that info, just a wild guess
Its almost if people change the exericise they do as they learn
Very shocking
Great question! Because when I made that video, the information regarding overhead work hadn’t really been disseminated. Not on a wide scale at least (aka I hadn’t learned it yet) it’s a relatively new stance and take on some studies. So, from now on I would only do an overhead extension unless either:
A) new info comes out showing there to be an unmistakable benefit to doing overhead extension work
Or
B) I’m incredibly bored in my training and I just want to mix it up. Which, eh, probably won’t need to. Honestly I love the way overhead work FEELS. But it’s just not the best option if growth is the goal
Keep doing the overhead extension, they are the best for the long head.
Davis just misinterpreted the EMG studies he saw or he heard it from someone else who misinterpreted them.
In EMG studies, when a muscle contracts harder, it is measured as more "active".
However, studies show that the lengthened position is mote optimal more muscle growth.
Is it just me or did he only give two exercises?
You only need 2 exercises. Assuming you’re training triceps twice a week, and working to failure, you don’t need that much variety. 2-4 sets each of these 2 exercises puts you at 12ish working sets for the triceps each week. That’s more than enough to stimulate muscular hypertrophy.
Yep, all u need
You only need 2 or maybe 3 at a time really. You can mix them up after completing a block of training with the same ones.
I list some other good ones in the pinned comment.
For instance. For the lateral head focus, you could do the JM press for 8-12 weeks. Then, do something like dips (depending on how you do them) for 8-12 weeks.
@@DavisDiley thank you for clearing that up, don’t get me wrong I love ur content… ur the main reason I go to the gym. 🎉❤
Amazing editing and visuals
The information delivered! Amazing !!! Visuals, Voice, Victory
What about ppl who only have dumbbells? Is there a way to use it to get the long heads?
Overhead extension
Yes
@@bigman2021 that's what I've been doing and feel the long head is hit. The way he's talking though, he's making it sound useless lol
@@truueindeedi nah theres better choices with cables but for dumbell it's probably one of the best choices I used it for ages and my triceps grew quite a bit
@@bigman2021 true
He never done the most important part of his routine: the roid tutorial
I just did a ton of push ups as a kid and my triceps are the only thing that rlly developed
The smith machine + band tricep workout is by far the most dangerous workout I have seen for a long time. Have people stopped thinking about safety when suggesting workouts?
this is so useless, i’ve seen so many video of this dude and he keeps giving different advice. example- in him arms video he tells us to do some other tricep exercise, now he is saying THIS is the best way to train them. every other video he gives different advice, manier times on the SAME part of the body. like bro stop being so confusing and tell us what’s best or don’t at all. for beginners ur annoying as well as confusing
edit: HE ALSO HAS A VIDEO ON “fastest way to grow triceps” and this is “best exercises for triceps” like bro which one of the 2 videos should i refer to?? u don’t help at all atp
The long head tricep workout made my tricep burn
dang this guy should be like a personal trainer
Great reel, as always
The visuals are something else man
You are a true inspiration!
Really love these videos you demonstrate these in a way making it so easy to follow and to get that perfect form and form is king. Thanks
all the visual edit are superb, thanks for the tips.
I feel like a superhero and I love it! Will try the cable thing today
Yes!!! Fuck yeah, I feel this one! Thank you!
This was really good advice. I can use this tomorrow when I train triceps
I hit the chest like that in between when I do my chest workout for both incline and flat bench and I do notice a pump. Def a great exercise
Your voice pumps me up
The production quality is pretty amazing
That second work with the resistance band and Smith bar. That's a causality waiting to Happen to a viewer
Amazing cameraman, amazing editor, amazing guy, amazing channel, Amazing Spiderman
Absolutely the best with instructions.