Grow Your Triceps 1.5x Faster (NEW RESEARCH!)

[@Zakariajablaoui]

It would be amazing if you made more shorts like these ❤ Simple, easy to follow and straight to the point! Keep it up

[@awesomegenius3520]

Please

[@proudmisfit4405]

he has a separate channel for that

[@ByTheirFruitsNetwork]

This is like the only tricep exercise that helps me consistently and accurately train my triceps

[@jeremiah641]

I think your conclusion of the study is slightly off, while working the muscles while stretched does help muscles growth, the long head of the triceps is more active with shoulder your shoulder over head and it is a large muscle than the short head. Thus I would conclude that the difference in arm size would be because the long head of the triceps is bigger and got more of a focus.

[@thispak]

This is true. My triceps are noticeably bigger and stronger from doing overhead triceps rather than pushdowns. Greater ROM.

[@fromeveryting29]

The most effective tricep exercise I ever did was barbell and dumbbell scull crushers. Grew amazingly fast.

[@avi_s0ncin0]

I love b-bell skullcrushers. So difficult but so rewarding. You can really feel your triceps activating on that push back up

[@mikakoivisto6504]

​@@avi_s0ncin0JM press did it for me. My favourite exersice that eliminated all elbow pain. Those, rope overhead extensions and rope pushdowns grew my triceps.

[@shreyanimje2974]

​@@mikakoivisto6504how much sets n reps u were doing?

[@UndertakerFromWWE]

Barbell and dumbbell are no doubt effective, but the tendinitis that usually follows isn’t very fun. Cables don’t have the same negative effect.

[@AS-pug]

@@UndertakerFromWWEthat’s true. Very effective but kills the elbow

[@theworstguy259]

I’ve been working out consistently for about a year and a half and have made so much progress from when I started and I have you to thank for making so many videos to help inform others on optimal exercises. Thanks a ton bro and happy new years 👊

[@ChefIan07]

Started doing overhead cable extensions and it’s a game changer the burn and pump I get is unbelievable

[@Grimmjow19872]

Yes it’s works the long head that makes your arms look big when relaxed

[@jamesdellavadver3321]

Love the video!😉👍👍💪💪👌👊

[@Ghost00_14]

Thx G about to hit the gym rn Good Luck on your journey and tha k you for the channel

[@TanRicky321]

Interesting study 📚

[@Officer.K.]

better to do it laying on a bench as it doesn’t put your shoulders in a compromised position for joint pain

[@liounique1177]

I do it sitting on a chair which supports my shoulder, is it fine?

[@danpettimusic]

Perfect, thanks yes I was wondering how to do this without hurting my shoulder

[@Officer.K.]

@@danpettimusic Glad to help man. Jeff Cavaliere covered the lying tricep extension at 14:33 in this video kzbin.info/www/bejne/kKOkmnyspb-pnq8 if you want further info

[@Officer.K.]

@@liounique1177 as long as your shoulder joints feels comfortable. personally, i find i cant do it in that position, but everyones body is different

[@danpettimusic]

@@Officer.K. thank you! Love this video

[@eriops4959]

Hey Jeremy can you re-do your workout splits with help of EMG-approved exercises based on your last fee videos?

[@BlackiJ11]

Just a heads-up, EMG activity doesm't mean more mechanical tension nor more hypertrophy

[@eriops4959]

Most of times it does, especially if exercises has a good stretch

[@BlackiJ11]

@@eriops4959 Genuinely curious, could you provide a source?

[@eriops4959]

Stretch mediated hypertrophy researches

[@BlackiJ11]

@@eriops4959 That's not really providing a source, but I guess I'll look it up. And I'm talking specifically about the EMG part

[@ElijahWG]

I'm glad this was recommended just an hour before push day

[@mybestversioncoaching]

great video

[@lawrencechavez6847]

Another nice tip

[@DoubleOhSilver]

Love this format. I can send it to my gym buddies instead of trying to get them to watch your 10 min ones

[@kidudin9394]

💯 this is very true..

[@portalkey5283]

I used to do overhead and did notice a difference but didn't know why. Now I know! Thank you!

[@alanchidley2745]

Great job Jeremy. I'm 66 and approaching the best shape of my life. THANKS GO TO YOU !! SUGGESTION: You are an expert in your field. Now is the time to launch nutritional segment. I think you could jump to 7+ million in record time. Dr. Berg nutritional science info with your training twist would be awesome. Please let me know if you want a case study.

[@lazaruspit09422]

Dips are underrated and barbell press

[@JESUSISOURSAVIORANDKING]

I can do all things through Christ who strengthens me -Philippians 4:13❤

[@MHD8997]

Frank zane loved doing over head triceps extensions

[@sng3939]

The long is actually worked more not in over head movement but movements pushing down with a greater ROM

[@alixthefunk]

Side note, your elbow tendon HATES overhead pressing so be careful. Inflammation alert 🚨🚨🚨

[@ratman7212]

I was wondering why when I do overhead tricep extensions it felt so off and almost painful. Thanks

[@alixthefunk]

@@ratman7212 yeah I suppose everyone is different but after having really horrible Tricep tendonitis twice I realised both times it flared up with any kind of overhead movement where the elbow and tricep tendon was stretched.

[@bluewaffles3760]

​@@alixthefunk So how do you train your long head now?

[@alixthefunk]

@@bluewaffles3760 I do still do overhead movements but mostly with cables and a couple of machines at my gym but very rarely with free weights. Or at least not heavy free weights

[@1aboPLZ]

I do just 3 sets of overhead, 2 sets dips, 2 sets cable pushdowns

[@SteveWoodsGsy]

Amazing

[@misterbk1791]

This is because of gravity and increased stress on the muscle in that position. If you were to have it stretched in a way where it wouldn’t be fighting against more resistance then it would be the same relatively

[@yourpalcraig]

Recent fitness science shows that if you’re trying to grow the tricep in the long head, overhead actually is the least engaging exercise, a single arm pull-down with no attachment on a pulley carabiner while at an angle to the machine, elbow locked in neutral, and keeping the cable in line with your pull, is the best way to go in that regard. I’ve been using it and ohhhh it’s a deep burn 😮‍💨

[@yourpalcraig]

HOWEVER, presses and other movements overhead are grey for lateral and medial heads 🤪

[@1aboPLZ]

The long head is rather overdeveloped to the other heads for most gym goers

[@Game7Mode]

Problem with those studies is they may not account for nuances of form and shortening of ranges of motion during push downs that can really focus in that horseshoe part of the triceps

[@adrienwatson2179]

Agreed EMG is okay, but not a great representstion of how to grow

[@DhanushkaTharinda]

Nice

[@Someone-v9e]

That study shows that muscle growth is greater when ligaments are stretched not muscle

[@xVERNETTIx]

Damn that sucks because I can’t do overhead extensions without severe elbow pain…

[@tomashgrey2211]

I can relate to it, and understand you very well. But happily there are plenty of variations/alternatives of French press/scull crushes, some may work for you.

[@bilalnizamani5920]

Can i do with dumbbells?

[@mindcreator7663]

Should we do it with one or two arms??

[@superlol59]

Should you place cable all the way to the ground

[@mad-myths]

Its individual preference what fit better muscle mind connection

[@potapotapotapotapotapota]

Yeah training every muscle in a stretched position with full range of motion is the way to go. It gets hard for biarticulated muscles though.

[@G.Singh7]

underhand (supinated) push downs just limit the amount of weight you can push

[@adrienwatson2179]

Hey look Someone in this comment section that actually knows what theyre talking about Cheers

[@oldspicey6001]

Davis Daley said the exact opposite about the overhead extension. he said that the modern studies said that the over head was not conducive for maximum growth. I have no idea if the earth is round or flat anymore

[@Shadedemons]

Tbh when i train triceps with db for example overheard i feel that sht so much, so i can confirm this that if you really stretch the muscles u will feel em burning, or have hamstrings for example on rdls or however u write it lmao

[@89kilemal]

For real, anything else I'm fine but tried RDLs and they hurt for days lol. Same with overhead stuff for triceps vs anything else.

[@tylerlavoie7874]

That’s why you do both

[@TutoCOD]

What’s better for biceps ?

[@loganhays826]

when the simple hack reinforces what you've already been doing for months... feelsgoodman

[@1aboPLZ]

Me who does both cuz too much volume and intensity overhead causes elbow pain 🗿🍷

[@pranavgaonkar8660]

Does the grip matter?

[@adrienwatson2179]

Not really

[@mwredfern]

Muscles are built in the kitchen. If you’re lifting heavy (for size), and not getting at least .7 grams of protein for your goal weight, doesn’t matter what you do in the gym. You will stay small. Or plateau. And as always, supplement with creatine, d3, magnesium and zinc. Oh! Get 8 hours of sleep. 😊

[@osm35richon]

how many weight ?

[@raezor82]

I’ve been doing resistance tube OH extensions a lot lately, one of my absolute favorite exercises.

[@leotamus9657]

This probably means that all muscle movements in the stretched position are good for growth. Gotta do more behind the back cable curls.

[@1aboPLZ]

Stretch on preacher curls>

[@amuana8323]

is this similar to tricep extension

[@JayKay-sz8jt]

it is tricep extension

[@amuana8323]

@@JayKay-sz8jt thanks

[@IntegraDIY]

Can’t do overhead extensions, they hurt my elbows, even light weights. Cable tricep push downs work best for me

[@simonpalmer8784]

Same for me, I get joint/tendon pain doing overhead extensions even when lying on a bench. I still have great gains from cable pushdowns so am happy continuing to do those 👍

[@omaewamoushindeiru3303]

​​@@simonpalmer8784 how to do you train long head then, as I think any pushdown would not isolate the long head than overhead extensions?

[@simonpalmer8784]

@@omaewamoushindeiru3303 All three heads of the triceps will grow from cable pushdowns as they all converge on one tendon on the elbow joint.

[@omaewamoushindeiru3303]

@@simonpalmer8784 Are ovh extensions really bad for elbow?

[@simonpalmer8784]

@@omaewamoushindeiru3303 It's not a bad exercise, some people can do the exercise fine but unfortunately it irritates the tendon in my right elbow. So for me I don't do this exercise, if you have no pain doing this exercise then try it yourself 👍

[@iamamouseee]

Does skull crushers count as a overhead extension?

[@hafizkausar3560]

Brother please say that faster push ups is best of slower

[@ringoleung1164]

does skull crushers count as overhead

[@navdeeptyagiziro]

Now I know why my triceps are bigger than my biceps.

[@abdihayyunqalbi5578]

man, im the opposite. it sucks when im wearing a quite large shirt my arms looks tiny af

[@zayny7536]

Yeh cus triceps are meant to be bigger

[@xxvip3r_lightning22]

triceps take up at least 65% of the arm so yeah i’d say that’s normal if you train them about the same frequency and intensity.

[@spicydoughnut8397]

​@@abdihayyunqalbi5578remember what Arnold said "expose your weak spots" so you need to be more consistent when training your triceps

[@Gillcubes15]

What if I want it to grow faster, I’m a preteen, has no gym membership, no equipment (besides a pull up bar) and I’m trying to focus on calisthenics more, what do I do?

[@apoplecticangel2832]

Was this the same study that said doing them this way also decreases stress on the elbow joint? Seems like a win win!

[@1aboPLZ]

Nah in reality it increases elbow pain from everyone I've heard

[@juanmaciel5674]

do skulcrashers work as well?

[@Cenot4ph]

Already do, next to the tricep straight bar cable push

[@rnittin772]

It will just grow the long head more and leave the medial and lateral head small .... It looked big because long head is the bigger part of tricep muscle , but other two are also as equally important for a balanced tricep structure .

[@lanewebb1328]

How will it leave you smaller if you're doing more

[@Timo0469]

Shut up if u have no clue

[@RenatoIRL]

is it that hard to quote the study or to give the link of that study so we can read it ourselves

[@AH-zf5on]

Is french press ok too ?

[@angrykmr]

Cant we do with both hands at same time?

[@SamJohnsonAZ]

Overhead puts your elbows in a bad position, test it out to see if it’s right for you

[@mindcreator7663]

Thats why is its better to use cable's

[@jd-zu5ok]

And then there's another study that says overhead was the worst smh. Just test both for yourself and you can feel what works better for you

[@xAmandaSecret]

So for the glute, which exercise is better to stretch the muscles?

[@Mohitg874]

RDLs , goodmorning

[@oskar_the_black]

😏😏😏

[@SevensShow]

Do skullcrushers count as over head?

[@MatthewTusim]

Yes

[@giftsenpai]

Skull crusher🔥

[@tristanroper9394]

My elbows say no to overhead extensions 😅

[@blackiewitch2187]

I know this will sound insanely dumb, but is this mainly for size or for strength? And yes i know that both equal the same in reality but i just wanted to ask

[@adrienwatson2179]

Youre not pushing weight So youre going to max out and lag If you want to be big and strong... Close grip bench Dips Cable pushdowns or french press as a finisher Work your big movements then break down thr small specifics

[@1aboPLZ]

It's an isolation exercise so rather for size

[@duece-rv3fp]

What other muscles can we use this Excercise method?

[@dragonchaser3]

How do you do this w/o destroying your elbows

[@adrienwatson2179]

Buy powerlifter elbow sleeves Both my triceps are torn and i have tennis elbow Can't lift without them anymore

[@1aboPLZ]

​@@adrienwatson2179Nah, that sounds dumb af. Then switch rep range to 10-15

[@munip346]

Always doing this because i only had 20kg metal rod

[@aiyka_music]

But the overhead triceps movements are always way more uncomfortable and painful on the elbows and shoulders :(

[@cautious8534]

How do skull crushers fair against overhead?

[@barbell_lifter]

Anyone else do the DB variation instead?

[@kaliplaya86]

😂 passive aggressive guy. Reddit marketing guy

[@adeeb8572]

Summary: do overhead extensions

[@danpettimusic]

I agree with this but I find that this stretched position hurts my shoulder issue. Not sure how to get around this so I usually stick to movements that aren't above my head

[@dwoolwichpoly9086]

Start light and keep doing them, your shoulders and other supporting muscles will strengthen and adapt

[@danpettimusic]

@@dwoolwichpoly9086 thank you!

[@MuhammaddAlaa]

for faster growth and more tendons tears😊

[@claybowman1242]

You also could have trusted the generations of bodybuilders who swore by overhead work for triceps growth, they were pretty big some of em. It’s cute that science caught up.

[@thomash8795]

I wonder if it work with calf muscles from calf stands the bottom to half way but going very slow?

[@rikomendes3694]

Hi bro can you make video about CrossFit exercises like butterfly pullup, etc how it affects on body, are they useful to gain muscles and for cardiovascular system and are they effective etc as you usually like to make according tge studies, because nowadays the CrossFit organizations are trying to say that their athlete's are the fittest people on the planet

[@Sosigson]

Source: a new study bro, trust me

[@killerbait8240]

*cries in golfer's elbow* wish i can do overhead extensions

[@lorenzohildebrand14]

Hey man. I heard is better to do overhead extensions with the cables from above instead of from the bottom. If you do them with both arms. Whats better??

[@davidtaylor606]

overhead with cables from above less stress on elbows and you can lean away for more of a stretch with moderate heavy weights

[@COU51N.Kyle.]

whats the stretched position for biceps?

[@comingverysoon]

When your elbow is behind your back. Primarily benefits the long head, which is the bigger of the two biceps muscles. You can also do this with cables (which is best, IMO) or by doing incline curls on a bench.

[@MaximusAdonicus]

@@comingverysoon The funny thing is that according to EMG studies by Jeremy and another dude, the famous incline curl does NOT activate the long head properly! 😭 Apparently the position puts the long head in such a compromised position that it can not get maximum tension/activation 🤷‍♂️

[@comingverysoon]

@@MaximusAdonicus Jeremy's done chest, shoulders, back and glutes with his EMG machine. Please post a link for his video on biceps.

[@MaximusAdonicus]

@@comingverysoon Oops, my bad. I remembered he had done it too... Anyhoo, brother Ryan is the other one doing these - in fact he started his series 1 month BEFORE Jeremy! He also explains the theory and study behind the ineffectiveness of the incline curl. Here: kzbin.info/www/bejne/mHW0nYOifMplg5o

[@tonys4341]

​@@MaximusAdonicus​@MaximusAdonicus But that all assumes EMG is directly measuring growth. It's measuring activation; not necessarily the same thing. I'm not saying it isn't a good indicator of growth, but it's important in studies to note what exactly is being measured. Never assume in science. To properly evaluate growth, you need a study like Jeremy just showed - they measured size. And they used the same human's arms. Hopefully they randomly assigned which arm did which.

[@infinitefather]

my man had the same build and size for years, is he maintaining bcuz he's satisfied?

[@1aboPLZ]

Sometimes your natty limit is at 23ffmi cuz genetics

[@xerikl]

It's because you can't cheat overhead. Too many people use shoulders and lats to pull the cable when pulling down

[@1aboPLZ]

Ye that's dumb unless it's the last 1-2 reps

[@coldshadedyt9584]

well overhead triecps doesn't have much contraction

[@aws6437]

❤❤❤❤

[@nucleasff9622]

Close grip bench press enters the chat guy with big tricep without doing any science

[@kimberlydeane394]

Maybe my form is wrong but I don't feel it overhead

[@boom-bm1kl]

Ok....sets, reps,?

[@Grimmjow19872]

3-4sets. 12-15reps

[@rodynody6989]

Please name the studies that you referring!!!

[@mahendrarathore360]

science always evolves but indian mythology knew all this already

[@ren52150]

Man I am from India but please shut up. Indian Mythology is mostly BS just like most other mythologies out there 😭

[@1aboPLZ]

wtf 😂 How?

[@ohko3591]

amigo, el microfono es de solapa!!!! solapaaaaaaaaaaaa!!!!

[@comingverysoon]

These work great for me. I prefer to remove the grip entirely and grab the end; just my preference. Biceps long head can be worked the same way with cables by doing curls with the elbow behind your back. To finish up my workouts, I do these together in a couple of supersets.

[@nikolavucetic7412]

Can you grow any body part bruh?

[@orlog3343]

I assume that this can be done with dumbbells at home as well ? The positioning / posture seems kinda awkward

[@contraband7860]

Pretty sure that they do it against a wall or something like that with a dumbell

[@comingverysoon]

It certainly can, but it "looks" no less awkward with dumbbells. IMO, cables are better for these vs. DBs since full tension is better maintained during the entire range of motion.

[@1aboPLZ]

You can do it laying on a bench

[@abhistraj4284]

💯🔥

[@abhilashgogoi4529]

Idk why but I didn’t feel my triceps during overhead extensions 😂 i dont feel any stess