Stop Doing THIS Triceps Exercise (DO THIS INSTEAD!)

[@athleanx]

*VIEWER GIVEAWAY* - I’m giving away my popular 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/triceps-do-this-instead If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

[@nomnomyourmom]

Forgot to pin

[@nomnomyourmom]

@@TTTRainw_Pain What you mean day by day? Yours is also a 3 day split, it ain't divisable by 7 Your split is quite push focused, all 3 days have a pushing muscle group. Back's gotta share its day with leg and pushing upper arm, yet chest is pretty free with non major muscle groups.

[@nomnomyourmom]

@@TTTRainw_Pain Core, lower arms and lower legs can be trained daily anyway so leave them at the end of any workout to avoid compromising major muscle groups. What you need to change is Chest/Biceps, Back/Triceps, Shoulder/Leg. Or Arnold split: Chest/Back, Leg, Shoulder/Arm (Lower body deserves its own day instead of sharing it tbh)

[@nomnomyourmom]

@@TTTRainw_Pain So it's an Asynchronous Split, why did you bring up Push Pull Leg saying it can't be divisible by 7? You think you can't do PPL continuously? And doing your split continuously without rest in between is even worse. If you don't have the basic knowledge to know you don't put muscle groups that share functions next to each other (Triceps next to Chest next to Shoulder, and Biceps next to Lats, Calves next to Upper Leg) then where's the "feel and logic to enable one optimal volume without compromizing recovery"? Did you even watch Jeff's best split video before making this split? You talked about "fully recover within less than 48hrs" (lol) yet you made a split like this? You funny bro.

[@nomnomyourmom]

@@TTTRainw_Pain Core, lower arms, lower legs are used constantly every day. There's no day you don't balance yourself with your core, grabbing things with your grip, single leg calf raise when you walk. They're literally built to be trained every day unlike major muscle groups. Note that training them every day is not the ONLY way, you can train 1-7x/week however you want, but by training every day you split the volume up so you don't compromise major muscle groups. You think it's good when you pull and your grip gives up before your back? Or your calves give up while you're doing Squat? (Remember Core, lower arms, lower legs are already trained every time you train major muscle groups)

[@stevefromchicago8277]

Nothing worse than coming back from the gym and doing an exercise that Jeff says, “stop doing this exercise!”

[@1Raheem]

Happened to me when he thrashed the leg press.. Feels bad man

[@g.d2450]

he's not saying don't do the exercise... he's saying adjust the angle / height to create more stretch

[@MindyAmbrose]

lol! 😂 Although I appreciate that he's careful to explain that it's only the wrong exercise if it doesn't match your goal. Love this tip!! I was recently noticing my longer tricep feels weak during bench press for some reason. Now I have a new way to target it.

[@vosoryan]

Bruh I've been doing this exercise for like 2 years

[@cadepierson8892]

Literally me as I lay here in bed depressed

[@gokusonic92]

its been more than 10 years since ive been following you jeff... from student, intern and now working never ive been so grateful to have a teacher that teaches new effective form of exercises to make your gym day more interesting day by day.... because of you i keep reminding myself to always spend 10-20min warmup rather spending 6m-1 year rest if caught with ligament injury if not properly warm up... tq jeff

[@Yogastrong908]

Thank you for all of your videos. So far I’ve lost 35 lbs and while I have alot more to go, I definitely have been able to use many of your videos to go in the direction I need. You’ve definitely done more than help athletes. You’ve changed lives.

[@4Utisz]

I am 74 years old and have been regular lifting for over 50 years. Mostly power lifting. I just changed my Triceps workout based on this video. My triceps are aware that they were used. Yes I do believe this is a great exercise. Thank you!

[@bearjewmtb4827]

Love these back to basics videos. Sometimes you forget the little finer points that make the huge difference

[@gastondeveaux3783]

Once again, Jeff knocks it out of the park. Nobody comes close to his ability in explaining not only WHAT to do , but WHY. Absolutely brilliant. Your vids motivate me, knowing I'll have better technique, and better results, and more safely.

[@christopheryoung9802]

Davis Diley does the same.

[@sigmundlisiza9484]

Finally again: 👍no music 👍 no wild cuts 🙏thank you

[@dianadambrosio1]

Oh man !! Game changer !!!! Always did the other way . I've already implemented this - HUGE difference.. thank you ONCE AGAIN Jeff ❤

[@Cmac1328]

LOVE having discovered these videos. Having great workouts ever since. So much more effective and productive.

[@nbafford]

This past week when I was training arms I made it to this exercise in the parallel position and felt like it wasn't putting enough focus on my triceps. Thank you for this variation.

[@leevickers5747]

Ive tried the parellel position and the exercise isn't as hard you need to put the cable stack behind you to get that log head activation

[@nbafford]

@@leevickers5747 what? I didn't say it was hard. I can pull heavy in the parallel position. My size and strength is very good but to get focus on the long head throughout the entire movement is what the video is about and my appreciation. I have no idea what you're talking about.

[@Javier-vi6db]

Then you did It wrong...

[@nbafford]

@@Javier-vi6db if I did it won't then Jeff wouldn't have put out a video showing a variation that targets the full stretch. I think you missed the point of the video and my comment. Please stop acting like you know more than Jeff and you surely don't know me.

[@jaredking31]

why not just do a tricep rope pulldown

[@KyleDayne]

Switched over to this about 6 weeks ago, feels so good. Followed up with a single arm variation after this and my triceps have died many times.

[@englewoodmusic]

This was a solid vid! I love the way Phil Heath does the cable triceps in one of Will Tennysons videos too. SO good.

[@athleanx]

Phil Heath is the man. Stay tuned!

[@DrummertheCody]

I’d love to see a collab training session with you coaching Will and Jesse. They would be hilarious together!

[@englewoodmusic]

@@DrummertheCody dude yesss

[@dericktrenevsky3659]

This is just like the lying overhead ezcurl barbell extension, same stretch and lock out

[@imgettingold9407]

​@@dericktrenevsky3659agreed... except this is wasting energy on your core etc... all of this drama when there is an easier exercise that does the long head

[@lowellwalters]

I've been doing underhand pushdowns to hot the long head. Today, I did that exercise but switched to your recommended position for my post-wkt stretch, and the increase in stretch was incredible. I'll be making the switch next time!

[@KahnSky]

Boss is completely right as always. Tried this and 100% better stretch on triceps

[@leethal6570]

Bro this was one of the best tips I’ve ever received! I was doing these tricep extensions the first way and after applying your way bro my triceps feel pumped! Great advice!!

[@tjcarr8097]

Jeff, I love how you’re consistent with the face pulls man!

[@JoannaHott]

Best workout site on KZbin... Keep up the good work... Thank-you...

[@jcehlert]

Videos like these are helpful because many videos talk only about an exercise. I like the better explanation of what muscles are being worked.

[@drpannag]

All I can say is..Jeff is a God sent Angel..May God keep Jeff blessed always for teaching us how to train properly and preventing us from making mistakes ...❤❤

[@Yarp-y]

Workouts have improved due to advice from this channel. Very much appreciated.

[@babatundechukwunyelu6614]

I really needed this video, haven't been feeling my long head much lately, thanks Jeff!! Can't wait to try this out next pull day

[@absolutelysobeast]

im pretty sure triceps are a push dude

[@fattyerin01]

Hi, thank you for the great ideas and of course this is one of those fine examples. It reminded me of back when I did overhead dbell tricep presses. You'd put your hands together, palms facing down and making a triangular shaped opening in the middle of your hands, and that's how you also hold the dbell. It sits with the handle of it in the middle of your hands. Then you'd raise the dbell over head and lockout your elbows and continue to lower it down between your traps and then raise it overhead to lockout position again. Basically a seated dbell version of your exercise here. I'm sure I haven't told you anything new, but I do thank you so much for all of your hard work and time you put into helping people out likee. Thank you, Erin 😃

[@halistinejenkins5289]

i've had four shoulder operations ( 2 per shoulder) and watching your videos have really helped me stay in the gym doing what i love. i'm an avid believer in face pulls now thanks to you. they have really brought balance to my shoulders especially in the rear delt area . ty so much. hip huggers ftw!

[@1u8taheb6]

@@artemis1127 what can you do instead then?

[@MarcoFeldman]

I just put up tricep training Jeff. I do every exercise I can 💪🏻

[@IanPowell-d2r]

Bro... seriously..me and my triceps thank you..tried what you said, way better pump, range and everything. 🙏

[@jarde9557]

For a volleyball player that triceps exercise shown in the very beginning is very important but one must do it like said in this video, you lower the weights so you can get the elbows up and the movement closer to what spiking the volleyball would be like. Elbows need to point in the front at the end of the movement not to the side and that is not possible with high weights. Also the movement is driven from the laterals at start. Not many gyms have this machine where you can adjust where the cable comes so most people just use the one that has the cable coming from up like in the beginning of this video. Great video.

[@donhancock332]

Your knowledge of physiology is amazing.

[@NothingtoseehereYepnah]

College degrees and a pro background. No fluff or bullshit as would usually be the case on yt

[@pablogodoymusic]

Thank goodness I discovered you, Jeff! Thank you for all that you are doing with all these tips and workouts. Thank you, thank you, thank you!

[@JoshWithoutLeave]

I had the overhead version in my kit from ages ago and don't remember why. I just remember feeling like it wasn't doing much for me. Now I see why! Thanks again

[@heavybike-]

good🎉

[@FunkyBobbyJ]

Just wanted to say thanks for this video - night and day difference as I was one of the ones doing exactly what you showed not to do. I switched in up this week per your video and the difference was noticeable. Glad I found your channel - especially being older and relatively new to lifting. Always worried about injuries and results.

[@prokofievchambers8603]

This guy is such a master. I love his approach.

[@hardcorehouse]

I like his advice, as it’s consistent with my own experiences dating back to the late 1960s. However, that first exercise he’s talking about… If you adjust the height of the pulley and the angle your back is at, that’s easily one of the best long exercises you can do. More comfortable, and as effective as the alternative he’s showing later in the video.

[@nomnomyourmom]

sure, just add a tweak to the height of the pullet and the angle of your back to make it become the second exercise

[@Maverick734]

@@nomnomyourmomhahaha spot on

[@filippocoppo]

I really appreciate when you Say: i never Ask you to do more than your physical possibilities. Love you

[@deborahwertheimer771]

Love your videos!! Love you how break everything down and explain it. It is very easy to understand. I've made tweeks to my workout based on your videos and am seeing major gains. Thank you, Jeff!! 💙

[@HannsenLCS]

after training for so many years, there is always something new to learn once in awhile.. 🤩🤩

[@imanishay]

Only just started watching his videos and watched a few of his best to worst and wow did a few of the best and a few days later can still feel it

[@ifyahadone]

I do that triceps exercise with my legs straight and butt up against the bar of the equipment (instead of in the weird lunge position and not on the machine you're showing in this video) and it's one of the BEST triceps exercises.

[@stavkatzux.plained1043]

Love the coaching videos! Great addition to the training programs. Thanks!

[@clamum9648]

Looks pretty good big 🐕 I'm following one of Jeremy Ethier's programs and it calls for a very similar movement; it's basically the same movement as Jeff does except you're sitting on a pretty vertical incline bench and have a dumbbell in each hand. But the key is to lock out at the top and really squeeze the triceps, and especially: go all the way down to the bottom to get the stretch, like the dumbbells should be touching your upper back. That exercise is boss, totally kills my triceps where no other (triceps) exercise I do quite does.

[@MrJigga416]

I think I’m doing everything wrong 😂

[@davidmanns81]

Same😂

[@TheBulbul81]

😂

[@Rohitkushwaha074]

me too 😂

[@jamesosbourne1]

Appreciate the attention to detail throughout!!! Very helpful!!

[@hectorsilva4595]

Thank you. That makes alot of since. Been doing all wrong all my life. Always had the cable scratch my head when I would do that. Awesome advice

[@rebekahbuchanan8657]

Nice! I’ve noticed something is wrong with my execution of this, but I had no idea how to fix it. Thank you for this video

[@chris2329]

Beautiful. Thanks Can't wait to try this tomorrow. Love this series

[@janetatuniquerawfoods2361]

Thank you. I have many gains thanks to you… improving. Please can you address reforming abs from distention to properly flat? I had bad intestinal inflammation… as well as two pregnancies. I noticed my lines alba even split… and a gastric hernia. Is there a way to pull this in healthfully without turning to surgery please? This … almost daily…. 6-7 minutes you have … as well as the variety and intensity has my obliques in way better form. Thusly much better strength. But there is more to do. Thank you for your precision and deletion… it works. Take care.

[@nomnomyourmom]

If you have hernia, you gotta get surgery

[@robingilbert1905]

I’ve noticed many of my clients have limited shoulder mobility w/ OH press. I train generally people a bit older than you. With that said, I’m going to try to implement this new cable face away tricep ext method on my clients to see if, perhaps, I can improve the shoulder mobility. I need to reintroduce some static OH shoulder mobility stretches again, too (I already do lots of dynamic at the beginning of sessions). Thanks Jeff.

[@nomnomyourmom]

You're a PT?

[@robingilbert1905]

@@nomnomyourmom Yes, Personal Trainer

[@dcspooky6903]

Simply amazing and so obvious........thank you very much!

[@artwebb6939]

This is pretty much the only way I do tricep extensions now, but I'm definitely going to try that hand position, because I've been doing it the other way

[@daddylobo]

Thanks Jeff. I'm always looking for Tricep focused lift variations for my clients and myself.

[@jagritiraj2707]

i introduced this into my routine a while ago, and oh boy it feels a lot different. my triceps are on fire after this exercise.

[@zeresbr]

Very good content on this video👍 Again I learnt so much from you. Thank you so much!!!

[@godsmack6721]

Jeff this makes a lot of sense and you are absolutely correct

[@thomasbarnes5703]

Definitely this video series!!

[@keluntan9788]

gonna follow this in my next workout

[@angelosguitarlessons7973]

Yet another great video! Thanks Jeff!

[@yugeshshrestha6115]

What a great explanation and video!

[@bjornvandenbremt1717]

He's right in what he says, but I do it with dumbells (unilateral movement) and sit down, so my back is supported, which helps with my lower back problem.

[@uzuetad]

Your explanation and demonstration make perfect sense. Thank you.

[@omanophil]

Will we get an updated version of the Perfect Workout series any time soon, Jeff?

[@chevymuscle4life]

Great information man!!! Now I know why my gym has that same machine where you can adjust it to so many angles.

[@farazahmed9885]

I made this switch a long time ago. This works. I just didn’t feel much tension on the long head in the 1st variation. The 2nd one, which Jeff suggests, made me feel more tension. Especially when I hold for a few seconds at the top and slowly control the weight down in the last few reps of the set.

[@armedmariner]

There is no muscle guide smarter than you Jeff. You teach me so much. I thank you.

[@georgebernard8983]

Gonna put this into practice in the morning! Thanks Jeff!

[@Bennies11007]

Oh this is perrrrfect!!! Juuust what I’ve been needing lately!

[@davehumpleby3440]

Some great tips here regarding the nuances that increase effectiveness and gains. Cheers, Jeff.

[@joemomma7]

Jeff is so truthful but boy it makes me look like a fool in the gym with some of the cavalier combinations. 😅

[@madmike987655]

Been doing it this way for years. Always found it to be a perfect tricep exercise. I tend to use it as a finisher to my main tricep session purely because I find it hard to load it heavy, without missing out on the other two heads a bit. I love doing it in a drop set fashion too. 8-15 reps, rest 30 seconds, go again until I can't do 8 strict, drop the weight by 10% and repeat for about 5 sets, absolutely blows your triceps up

[@dfresh1524]

I was confused by title. Saw an old video by Jeff years ago where I incorporated it and have always done it this way. Solid exercise for stretch and solid burn

[@salvatorebartolomeo1031]

Makes total sense. Thank you Jeff!

[@SeniorGymBro-Tom]

Jeff Cavaliere is The definition of definition!😁 6% body fat. Awesome!

[@caso6481]

Very interesting. I can feel some things not being hurt anymore.

[@ShihanTomCallahan]

Great lesson. Going to try this tomorrow. I was doing it incorrectly

[@jf6331]

Always good to come here and reassure that im actually doing the right thing.

[@chamchamz98]

Very informative sir. Thanks for the effort

[@fullmoongamer]

Ill try this out for sure. Thanks.

[@adriantamata7932]

I agree this variation is better the contraction I get on my tricep is crazy

[@BBQDad463]

Thank you for this video. Great information!

[@J.D.Mc.]

HELL YA!!!!! TRICEPS TOMORROW BABY!!! GONNA GET THEM GAINS NOW! 💪🏼🤪👍🏻

[@פיטנס]

excellent video, very very helpfull! thank you!!

[@dennisb7930]

Always a great video Jeff thinking of looking into a workout for me 68 on your site ? 👍

[@jmcsquared18]

Best long head triceps exercise I've ever tried? You might not believe it: heavy as shit Farmer's walks. Makes them so sore the next day. That and kickbacks for the short head cause more soreness and size than anything else I've tried.

[@daveandrews5998]

Best fitness channel on YT. Thanks

[@ukestudio3002]

Thoughtful..will try it .

[@russking7671]

This is Awesome! Great tip! Thanks Jeff!

[@bruceparker8216]

You are great! Wish you were my trainer!

[@athleanx]

Appreciate you my man 👍

[@joeyz3566]

I’ve been dropping a lot of tricep movements I do because I feel like I hit them really well with my pressing movements. I have a fear of elbow tendinitis, cause I start to feel it in my elbows with high volume

[@athleanx]

I'm going to break down one of the greatest triceps exercises of all time, the lying triceps extension (that just so happens to be one of the bigger aggravators of elbow pain) and I'm going to show you how to do them pain free again. Stay tuned. Video coming soon.

[@BillyBob-sc9ss]

​@@athleanxusing dumbbells, hold only one, and then grab the elbow for support with the other hand

[@AceTrainerJason]

Try doing an ez curl bar lying decline extension. I had an accident that damaged one of my elbows and this one of the only tricep exercises for the long head that I can do with to no pain

[@Eagle-Striker]

@@athleanx Hi X, in my 31 years of training EVERY single time I had elbow pain (which negatively impacted my PUSH training days for months at a time) it was 100% linked to barbell skull crushers (lying tricep extensions). I stopped doing them a few years back and now elbow pain free! My triceps have not shrunk since I kicked it out of my program.

[@BillyBob-sc9ss]

@@Eagle-Striker ok but were the skullcrushers with a bar or dumbbells? If bar, he has a video on this. Do the extensions behind the head, not in front so that the bar can make contact with forehead

[@velinivanov607]

I call this cable Push Away and its my favorit exercise to isolate the triceps but have to admit that i have never did them tha way Jeff showed gone have to make some changes

[@DonnellA22]

Been doing these at the angle for about 2 years and my tris are bigger and stronger than ever. 10 years in.

[@kimberleyformacio865]

Love these videos! Thank you for helping me perfect my form 💪

[@shortfilmsshoponmahbubul1289]

Already did Jeff ❤ Excellent

[@1lolzgal]

Great video ! I do have a question/observation, both these exercises look parallel at the end position ?

[@gregt2609]

Makes sense. I have specific exercise that I do to target the long head. I find this hits my medial head pretty well. I do mine similar to yours except I rotate my hands 90* at the end and hold the contraction.

[@naveentiwari7603]

Right before triceps days!…thanks jeff❤ been doing this wrong for very long time

[@adamschroeder2072]

I’ll give this version / angle a try. The “incorrect version” of this exercise is where I’m seeing my most tricep gains in size and in strength.

[@icantbelieveitsnotbutter8851]

I take advice, and sometimes go with what was said or slightly modify etc. This vid I will incorporate into my work out change it up once in a while. Been doing "finger quote" incorrect way, and get a hell of a burn. I do basic workouts, with okay mid weight for typical gym people, and I got bigger plus more cut than people who were there before. Not huge body wise, but athletic build...no injury at all or constant pain due to injuring something. Just trying to sculpt my body, lifting too heavy how most get injured. Especially people following lifting your max then going light, super easy for beginners to get injured.

[@cersosi19]

cross body single arm rope pull-down for short head, and traditional rope pull-down with 2 ropes does the long head. i’ve doubled my triceps and the weight i’m able to handle progressed very nicely.

[@nomnomyourmom]

There's no short head in the triceps

[@BevStumpf]

Thank you for the great videos! Good form is best!

[@yog1110]

Hey there.. thanks for uploading such an informative videos. I have been watching these videos and adapting few of your techniques in my workout routines. Just wanted to know, can I use a V- bar instead of the rope for this exercise. Thank you

[@aamadeo]

This video confirmed me that I'm feeling my long head when doing lateral push down

[@wessa686]

Very nice series🎉❤💥💯💥💥💫

[@PhilGYoutube]

Jeff, can you go over Tricep Bars? Why don't you use them ?? Would you recommend them?? What workout would you do with a tricep bar?