The BEST Exercises For Bigger Triceps

Learn how to maximize your tricep gains by understanding the importance of the long head and how to target it with both overhead extensions and cable kickbacks.

[pokematt]

These 2 are probably my favourite fitness influencers out there out of like 10000s

[reginaldhuckstable]

Jeff is by farrrr my favorite fitness trainer. He is incredibly knowledgeable, jacked, and gives so much info away for free it’s mind boggling.

[Miki-liop]

Thank you Jeff for not using the 1 word at a time subtitles

[MichaelIhde]

Using his arm as a visual aid for the long head contraction really hit it home for me, definitely going to do some overhead extensions next tricep day because of this 👌

[aboveaura]

Ezbar skullcrushers and RDL are the only exercises that have given me soreness each time in the respective target muscles for 4 years of training.

[yellowgse]

Jeff using the visual for the long head was great teaching skills
Bro is one hell of a teacher

[nonoasailo]

Respect someone who is always willing to learn. Equals, progression.

[jusgare]

As a physical therapist assistant who loves anatomy - yes! Tricep kickbacks puts the long head into “active insufficiency, ” which basically means a multi-joint muscle (long head of the triceps, long head of biceps, hamstrings, etc.), is shortened over both joints it crosses, which makes it contract and work less efficiently than if it wasn’t shortened. A cool way to test this is to try and do a hamstring curl with the hip fully extended vs. having a bit of hip flexion in there

[freekeur]

everything explained very clearly in a minute.

Quality content right there.

[pizzaloco]

Studies on this actually showed that medial and lateral heads of the triceps grew more with overhead extensions, and long head grew more with extensions in shoulder extension - its fully shortened position. This is due to the long heads leverage being very poor when fully stretched, so the muscles with greater leverage will contribute more. Jeff has a tendency to just copy what other people say, specifically “more stretch = more growth.” There’s more nuance to it than that, only certain muscles grow better in stretched position due to their length-tension relationship (e.g calves).

[BrayanSaenz-sune]

Skull crushers to Diamond push up superset

[powersfoshow]

I think this is why dips are so effective and efficient.

[mumbles]

Brilliant tip thanks for another one Jeff🏆

[FitLabb]

💯 correct! I typically include overhead triceps press and a second overhead triceps exercise of some variant in every triceps workout for this exact reason in conjunction with other non-overhead triceps movements. 💪💪

[Stoicmang]

If will listen to this guy… he’s legit 💯

[scatman]

Skullcrusher superset with close grip benchpress for me.

[jmoney]

AnatomyxBodybuilding for dummies:
Mid waist to overhead: lateral and medial head focus
Rear mid waist to behind you: long head focus

[moeyk]

I’ve always admired how well Jeff explains things

[devonspain]

I like this dude hes a better couch then most people on here

[rickypedia]

Tomorrow's my first "weak points and arms" day since starting the new routine, so this was fun to see after reviewing what tomorrow's stuff looks like