Exercises for Triceps for Every Head (HIT EM ALL!)


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. So today I’m going to show you everything
you need to know about the triceps and more important, how to start targeting them the
right way in your workouts. I’m going to use Raymond. He actually had an idea the other day. He told me he literally had an idea. He said “Screw using me. Why don’t you use the muscle markers instead?” Which is exactly what we’re going to do. We’re going to break out the muscle markers
to show you how to start hitting your triceps more effectively. Okay, first of all we need to always put the
science back in strength because that’s what we do here at ATHLEANX, and we need to start
with a little bit of an anatomy lesson. The triceps: there’s three heads, obviously,
by the name “tri”. Where they all originate and where they all
attach is really important for how we’re going to attack them. First of all we have the horseshoe. This is what everybody looks at. The front part of the horseshoe here is the
lateral head of the tricep. The green area, okay? Then this big meaty area here is the longhead
of the tricep. This red area here, all the way down. Now, they all commonly insert into a tendon
that feeds into the other side of the elbow joint here, which we’ll get into in a second. The medial head actually sits way up underneath
here and it actually lays underneath the longhead of the triceps. So you can’t really see that all that much,
but it’s a very important muscle, in terms of providing stability to the overall tricep
muscle group, and therefore allowing you to maximize your strength across all three heads
in all your different exercises. Now, all of them, again, cross here into the
elbow, which means they will extend into the elbow. So I don’t care what exercise you’re doing. They’re all going to work the triceps if you’re
extending your elbow. That’s just how it works. You don’t have to overcomplicate things. However, one of them starts – not here on
the arm – but it actually goes onto our scapula. It crosses the shoulder joint. That is the longhead. That’s why it’s called the longhead, because
it actually goes here. You can see that it attaches all the way back
here. So now, what does that do? Let’s cover that first. If you want to train your longhead you must
create enough tension on there to maximize the contraction of the tricep, meaning you
want to stretch that thing out and get it up and over your head. So right away, a tricep push away. Okay, you can see that my arm is up here over
my body, and as I push out I’m getting extension of the elbow, and obviously tricep contraction. We also could – some would say – take
a dumbbell and put it up over our heads and start doing this and extend the elbows. My problem with that exercise is that you’re
actually internally rotating the shoulders here to grab the dumbbell with this elevation
of the arms. If you have a shoulder problem, or an impingement
in your shoulder already, that could hurt a lot. Especially if you have a labrum tear. It can increase some compression in the joint. So that’s not one of my favorites, okay? The next thing you could though – like I
said, don’t always think about standing up into this position – if I were to lay
down on my back and put my arm up into this position you have, actually, one of my favorite
exercises, which is the tricep – the lining barbell tricep extension. You could do this with an easy curl bar, you
can do it with dumbbells. Here I like to do them with dumbbells because
it allows me to get a little bit further back behind my head so when I’m contracting I still
have some tension here on the triceps, as opposed to being straight up, overhead. We’ve covered that in many videos. So that’s your attack plan. Now, here’s one thing I’m going to tell you
that is very important that others might tell you never to do. They might say “Well, what about the contraction
of that?” Well, if we know the longhead is stretched
maximally by putting your arm up over your head, right? Because we’re flexing the arm. We know that the function of the longhead
is not just to extend the elbow, but to also extend the arm behind the body. You need to start doing some exercises that
extend the arm behind the body while you’re contracting. There’s something called active insufficiency,
which means that you don’t get a lot of tension generated in this position. I agree, that’s true. You don’t get a lot of tension generated
in this position because it’s maximally shortened. However, what it does have the ability to
do is show you what peak contraction feels like. I could tell you right now, a lot of us suffer
from the inability to have a good mind-muscle connection, in any muscle group that we’re
working. So we would use two particular exercises to
help us get that feel of the contraction right from the get go, before we start our tricep
workout. These two would be a cobra pushup – like
I’m showing you here – and you can see that my arm is extended back behind my body and
again, we might want to do something like the good old tricep kick back. Again, the arm is back here. It’s a killer exercise in terms of feeling
that peak contraction albeit, at a little bit less tension and force. We’re not relying on it to build that much
muscle. We’re relying on it to help us develop that
mind-muscle connection. One last thing you might want to try if you’re
still a non-believer in that, is just stand out here, put your arm – straighten it all
the way out. So we’ve got tricep extension here, or elbow
extension so our triceps should be working. But what we want to do is now, from here,
just bring your arm back behind your body. As soon as you do you’ll feel, immediately,
an increase. A huge increase in the amount of that contraction
that you feel in that tricep because we’ve taken that longhead now, and we’ve put it
into a state of maximum contraction. Now, the other two. What do you do with the other two? You’ve got the lateral head and you’ve got
the medial head. Both of them now are only going to do what? Extend the elbow, but there’s something you
can do to favorably hit each of the areas. Think about when you’re doing leg extensions. Yes, leg extensions. Not an exercise I would tell you to do, but
just so you can visualize what I’m talking about. Leg extensions, you’re going to stick your
leg out like this, right? What have you done if someone has ever told
you to target the inside of your leg? You’ve turned your leg out. So now when you contract you’re getting the
VMO. You’re feeling more of a contraction here
on the inner side of your quad. If you turn your leg in you’re feeling a contraction
more on the outer side of your quad. The same thing happens here with our triceps. If we have our triceps when we’re going to
do a pushdown, if we were to rotate them in, the more we turn them in the more we work
on the outer side here. If we were to turn them out, the more we work
on the inner side here of the tricep. So when we’re talking about lateral, or medial
you’re going to go lateral head with the elbow turned – with the forearms pronated and
turned in. You’re going to go more medial head here underneath
– remember, lying underneath the long head – medial head, as we turn them out. So what are some of the options here? Well, of course we want to hit the lateral
head first. If you’re doing your tricep pushdowns you
can turn your hands in, allow your elbows to drift out a little bit as you do them and
you’ll see that you get more of that lateral head. You can do a diamond cutter pushup where you
turn your elbows out and you could see you’re pushing down and getting that elbow extension,
but with that slightly turned in position here we’re going to work on the lateral head. For the medial head you could do a reverse
grip tricep pushdown. Now we’re turning ourselves out and we’re
coming down and you’re working, again, more on that medial head which is buried underneath
the longhead, or we could do a close grip bench-press. Elbows in tight, sometimes even underhand
gripped you’ll feel it even more. You’re going to press up and away from you. Again, by turning out, focusing more on that
medial head. So all in all, guys, the idea here is that
the triceps are not all that complicated. All of them, regardless of what you do, are
going to extend the elbow, but manipulating the position of the longhead is going to be
key. Not forgetting to include some of that peak
contraction positioning by getting the arm back behind the body because the longhead
allows you to do that, is a great way to kick off your workout and help you develop more
mind-muscle connections so overall you can learn how to start developing more tension
throughout your entire work out and get much more out of them. Guys, I hope you enjoy the muscle marker,
again. Once again, I like to break them out whenever
I feel like it’s going to help you guys to understand more about what the hell is going
on in your body. If you’re looking for a program that does
that and lays it all out step by step and never ignores the science along the way, then
head to ATHLEANX.com right now and get our ATHLEANX training system. All right, guys. I’ll be back here again in a few days. Leave your comments and thumbs up below. Let me know what you want to see and I’ll
do my best to cover it. See ya!

100 thoughts on “Exercises for Triceps for Every Head (HIT EM ALL!)

  1. Trying to work the inner and outer heads of the tricep is a waste of time… what's needed is the work the three ranges of the muscle the stretch range the contraction range and the mid-range!

  2. Got the long and lateral covered gotta get the reverse grip pull downs popping now to get that hidden little medial head growing. These videos are great.

  3. Love your content Jeff, I've even bought one of your programs and it's awesome.
    One question. How come you don't include the reverse grip exercises for the medial head in your Perfect Tricep workout vid? Should I add one or is there already something in there for that I don't know? Thanks

  4. I have recently been diagnosed with Partial Thickness Supraspinatus tear of the R shoulder and some arthritis.

    What tricep movements can I still perform without further damage? Biceps too. My guess benchpress is definitely out.

    Thanks for any positive feedback.

  5. do you get the same effect if you reverse your grip on the lying extensions doing both reverse grip and standard grip?

  6. Best in the business, I wish you much success, this channel has helped me work out smarter and even create my own workouts to mimic some of these range of motions! It’s been a game changer.

  7. The people who disliked this video are bro science spewing, self titled personal trainers that sell bulshit programs

  8. Once again, YOU DA SHIT haha love your videos, they really help me for finding new exercises or realizing and saying OH SH*T, I haven't done that exercise in a long time. I really like "THE PERFECT WORKOUTS". Those are great to change up your workouts, and to also get the sets and reps is BIG. Thanks for sharing that knowledge. @ATHLEAN-X

  9. My name is Raymond it is makes me laugh when you demonstrate with that I used to look real skinny no muscles but I've been working on it Research into Jeff's workouts and thank you and God bless your workouts because they sure blessed me anybody got any Band-Aids because I'm getting cut lol

  10. He's not lying about the long head going over the scapula, I hit my long head so hard the other day, it still aches if I raise my arms up and try touching my shoulder blades. And laying skull crushers/extensions are the best, I do them with an EZ barbell for better wrist position.

  11. When I do triceps it feels like all the pressure from the workout hits only one small spot on my tricep, how can I fix this? I also have ulnar neuropathy

  12. lot of the exercises u suggest put me in internal rotation hell which is friggin painful.. got tendonitis in both shoulders and it hurts like hell…ughhh

  13. This video better if you make video very simple
    Lile this =
    Triceps have 3 head
    Long head = .. (exercices)
    Etc

  14. Jeff stop contradicting yourself! In his video ” the tricep master tip” he says that fully extending your elbow to get a maximum contraction is necessary, but in this video he is not fully extending the joint. Another thing, he supports “athletic” training, which he has defined as explosive movements while standing, however he also supports exercises that require you to sit down or lay down (bench press from one of his videos, and a lat pull down from another video, which according to him are not athletic movements). Also he does not support the Leg extension exercise, arguing that the stretch at the bottom of the movement is too great and unnatural, but supports ass to grass squats (which when looking at the ass to grass front squat there is an even greater stretch than the leg extension). So, some viewers are totally confused. Some of these viewers also watch Seth Feroce (IFBB Pro Bodybuilder), Mountain dog (Ex-pro IFBB Bodybuilder that prioritizes exercises that are healthy in the long run), and Jeff Nippard (Bodybuilder with outstanding physique that utilizes scientific studies on bodybuilding for his video), etc saying that LEG EXTENSIONS are GOOD for you and not BAD for your knees. In fact, he said in this very video that he loves the tricep kickback, but he hates the leg extension; but when looked at from a bio-mechanical Standpoint, they’re the SAME fucking exercise, except one is for the arm and one for leg! While I understand that the elbow and the knee have some different biomechanics, it’s the same principle for the arm and the leg. Jeff u r good trainer pls stop being confusing

  15. Hi Jeff thanks for video. I have to ask, where did you purchase those red cable straps for the pull down? They seem ergonomic as they cradle your hand and your fist knuckles.

  16. Hahah damn this guy knows his shit. I busted out laughing when I did the underhand press because I actually felt it hitting the sides. Good job sir. Good job hahaha

  17. For some reason my left tricep feels super tight and I don’t know what to do to fix it. I feel it more on my right arm then my left when I work out my triceps

  18. Love your stuff but sometimes the camerwork is awful – can't see how you're holding the dumbbells or where your feet or positioned etc. You also often don't show enough repetitions of a given exercise so one can really understand the movement completely. Just some things that I think could improve in your videos and thanks for helping me work out more effectively!

  19. One of the best way to demonstrate that how yor muscle fibers work and no doubt it does help way more than we think. Well not sure about everyone but atleast to me.

  20. The way I got nice Baki like triceps were doing one hand pushups, they really help with shoulders and biceps as well. Warning if you know you’re arms are in equal in strength don’t do them one of you’re arms will be bigger then the other 😭

  21. What are your feelings on a behind the back press down?
    I grab the lat pulldown bar and lower the pulley until it meets between my shoulder blades. I put my arms aty side and retract my shoulder blades until my arms find a natural hand placement and push down. Simulates what a dip feels like, but it feels like it removes my chest from doing a lot of work

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