How To Build Huge Triceps with Optimal Training Technique

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Watch more Technique Tuesday videos:

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SOURCES:

MASS Research Review - Volume 1, Issue 4

If you're eager to learn more about proper technique, I recommend subscribing to the 3DMJ Lifting Library:

Filmed at Body and Soul Gym in Kelowna, BC - my favourite 24 hr gym in the Okanagan!

Intro Music:

Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3

Rashaun's YouTube:

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

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Merry Christmas everybody! Here are the timestamps as usual:

0:21 - Triceps Anatomy and Functions
0:53 - Why the LONG HEAD is so important/special (how to target it)
1:38 - 3 types of exercises to include for development of all heads
2:03 - How to set up the skullcrusher
2:34 - Alternative: Floor Skullcrusher
3:03 - How to execute the skullcrusher
5:00 - Common errors

Enjoy!

JeffNippard

Me:“ I‘m depressed“
Joff:“ You are a shoulder blade. You need to be depressed.“

thatgermanguy

Straightforward✔️
Scientific ✔️
Detailed ✔️
Easy to understand ✔️

hannanshamsudin

Jeff, once again I’m almost shocked at how thoughtful and well produced your videos are. I have a lot of respect for you for not falling into clickbait or just forsaking quality content for views. I hope you keep doing what you’re doing, you’ve made a fan for life! Thanks again man, really! Happy holidays!

Lohanujuan

Best fitness Youtube channel of all time. King Nippard 🙌🤴🏼

StephanieButtermore

Swole Santa has come early this year and he’s bringing us the gift of gainz

sachakrin

Hey Jeff are u planning to do a fundamental series about nutrition? Training ones was too good and I think doing Nutrition fundamental series would be insane! Ty in advance for such a quality content!

Mario.J

I actually injuried myself a little this last week on this exact exercise for going too heavy on the straight bar. Congratulations for the video, I'm a new subscriber and I'm absolutely loving your science based approached content. Huge shout out from Brazil!

alecsampaio

A slight correction to around 5:08 in the video in regards to the mechanics at "Error 1" when comparing the torque when dropping the weight "down" rather than "back". In either position, once the forearm is parallel to the floor the torque at the elbow is as high as it can get and therefore the same regardless of any other positioning you make at the shoulder. The difference between the two positions in regards to the torque at the elbow joint, is just at what elbow angle peak external torque occurs. When bringing the weight "down", this occurs when the elbow is at around 90 degrees of elbow flexion since that is when the forearm is parallel to the floor. However, when bringing the weight "back" the peak torque occurs at a lower angle depending on how much shoulder flexion there is. Just estimating based on your position in the video, it would probably have peak elbow external torque when your elbow was around 45 to 65 degrees. The reason why the tension on the triceps is increased when bringing the weight "back" compared to "down" in the positions you described is due to the increased external torque pulling the shoulder into flexion, and therefore requiring additional tension from the long head of the triceps to generate more internal shoulder extension torque.

rcmp

Great clip Jeff, I've been doing Close grip bench for triceps recently and it's giving me very sore elbows, and the breakdown of the skull crusher answers my questions. Thanks for also including some other options, very helpful for this newbie

gareths

This series has been phenomenal! Thank you for being who you are. Merry Christmas brother

dustinchestnutt

Just discovered this channel a couple of weeks back, and i must say i have been loving every single one of your videos, all of them are well detailed and explained with visual example to help you get a grasp off what you are talking.
congratulations for the great work, you more than deserve the like button you asked for !(sorry for english mistakes, not my language).

OCaraLoKo

I am guessing you guys go to the gym at a ridiculous hour to film these in hopes for an empty gym so when I saw those two other guys, I got angry for you.

BusinessAndFitness

Who wants to build meaty tricep in 2019?

mangamuscle

Hey Jeff. I'm a big fan of your namesake over at Athlean-X and saw someone commenting there that your videos are also top notch. Well, I've been semi binge-watching your vids the last week or so, and I have to hand it to you that your content is awesome. Thanks to guys like you and Mr. Cavaliere I get SOOOO MUCH MORE (good) info than I did beforehand. Thank you! I'm not only subsribed; I've got the notification bell checked! Also, I've been leaving you likes on your videos. Best wishes from a new fan!

roelofzinn