How To Build Huge Triceps with Optimal Training Technique

[@JeffNippard]

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!

[@Tinyppman]

Merry Christmas Man! Excited to watch this vid. Dude, you should totally do some Athletic science Explained Video! Similar to the Training you did with Meadows! That would be amazing!

[@orkid2766]

Jeff Nippard hi Jeff Merry Christmas!

[@emanuelpadilla2928]

Merry Christmas Jeff🎄this was my present 🎁😂

[@gigantkranion]

What happened earlier? The video showed up and them I couldn't open it anymore.

[@davidwill7823]

What are your thoughts on using the decline bench instead for skull crushers?

[@illuminatty426]

Niff Jepard

[@samseguin3690]

illuminatty Neff Jippard

[@illuminatty426]

@@samseguin3690 Jipp neffard

[@nakefatty9167]

Jard Neffipp

[@illuminatty426]

@@nakefatty9167 Diff Jeparn

[@nakefatty9167]

Jipp Ardneff

[@JeffNippard]

Sorry for the re-upload! There was a slight technical error in the original video. Let's get it

[@ronaldmclaughter9993]

Was worried when it refused to load but was in my inbox. Merry Xmas Jeff!

[@gigantkranion]

Oh that makes sense...

[@UltorRF]

Was it the function of triceps for shoulder extension instead of shoulder flexion? I was guessing that since you put all the info about positioning the shoulder into flexion probably was the reason for the error.

[@interpol6677]

Jeff Nippard Jeff Plz What Alternative Exercises for Tricep Kickback ??

[@ksbrar6816]

Jeff Nippard .. should this exercises be Main Exercise???..... U forgot to mention this exercise in ARM SCIENCE VIDEO

[@hannanshamsudin1486]

Straightforward✔️ Scientific ✔️ Detailed ✔️ Easy to understand ✔️

[@BasseC05]

Bullshit ❌ Timewaste ❌ Good youtuber ✅

[@katari1544]

@@BasseC05 😂

[@Mike-sp9sk]

Fr 75% of the video was just talking about skull crushers lol

[@TheGamer-ld8xd]

@@Mike-sp9skIn the intro he said he was focusing on skull crusher

[@chasekaisa]

@@Mike-sp9sk It's the best exercise for triceps long portion tho

[@thatgermanguy4396]

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

[@user-df2ng3bs2j]

Joff

[@bobbylal5747]

joff

[@deadtomeace6857]

Joff

[@RunkleDunkle]

Jeffery

[@frazix7075]

Jeffezius

[@StephanieButtermore]

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

[@abdirahmanaden562]

Baised don’t you think?! Even though I agree 🤣

[@gamingclips1901]

Lol i thought it was athlean x😂

[@dontshowmyname9561]

yea...no it's not. It's good tho

[@taomahNEGEV]

Well, one of them...

[@TheLusaso]

The 2 Jeff's are my favorite! Cavalier and Nippard. I apply them both in my training everyday! 👌

[@sachakrin5328]

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

[@kettlebells-ez9xi]

Lucky Jeff is his best gains delivery elf

[@vivs005]

Bro, do you even gift?

[@jessejive117]

Sacha Krin That sounds like something BroScience would say haha

[@Hoezi02]

@@jessejive117 exactly my thought.

[@rcmp09]

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.

[@JeffNippard]

rcmp09 really appreciate the detailed clarification. If I had more time to explain the full detail I think I’d say exactly what you said here. This sounds exactly right to me.

[@assainjon]

@@JeffNippard Merry Christmas my dude

[@SkunkyBrew]

Good advice...from a Mountie?

[@kas0016]

Ah ha yes the importance and action of natural rotating with the humerus musn't be overlooked.

[@batman-sr2px]

Do isometrics create more stress and torque at elbow joint than weights?

[@Lohanujuan]

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!

[@Mario.J5]

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!

[@alecsampaio2856]

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!

[@Firmly_grasp_it]

Jeff blessing us with the gift of knowledge on this Christmas !!

[@randyorton2237]

By that logic it's always Christmas for him!

[@mangamuscle98]

Who wants to build meaty tricep in 2019?

[@Herotas07]

Only 2019? I want to build meaty triceps my whole life!

[@mangamuscle98]

Gotta get them gunz!

[@salimstorm5349]

Oh sir you seem to uderstand my dreams... I respect you for that.

[@nattygymoholic9043]

I am on bandwagon to pump my Tricep....

[@-Scorpio_]

Sign me in

[@alisterbrown5182]

New recruit. Love this, Jeff. What we need sometimes is the simplicity of how many exercises we need to include per workout per muscle/muscle group. Your advice of 3: 1x overhead, 1x elbow at the side, 1x elbow behind. Awesome.

[@sandeepsharma-rc7sy]

Sir I am sandeep one of your fan from India and I just thank you for these superb knowledgeable with perfect explanations.thanks alot

[@bmanrrrrr]

Used the form demonstrated here, it works. Elbows not sore and triceps on fire, perfect, fricken awesome, yeah buddy!! Wooo!!!

[@hughduncan3645]

Love how you actually show how to do the exercises compared to other channels which just tell you which exercise is best

[@vipergreen3184]

Great video on the triceps. Skullcrusher, overhead cable extension, and overhead triceps extension with a dumbbell or resistance bands are overhead exercises. Tricep press down, cable triceps extension, and triceps extension with resistance bands are exercises that have your arms by your sides. Triceps kickback, cable triceps kickback, triceps kickback with resistance bands are exercises that have your arm behind your torso.

[@DrAdnan]

The editing on this was fire.

[@CruzaderKnight]

Adnan A I wanted to make my own fitness instruction channel, then found Nippard and realized we will never be able to make a better and well edited channel as his

[@That_muad_dib]

Thanks!

[@orelb5]

everytime jeff says BAR with a canadian accent, i will do a shot of pre-workout.

[@DollaSignD]

ill preemptively call an ambulance for you

[@HALKVLOGS]

Jeff Nippard, you are the best I met you at the Arnold and you told me to follow my dreams. Well, i am following my dreams and finally started my youtube a few days ago. I am now uploading daily funny but informational fitness content and have grown like crazy!! Just wanted to say thanks because without you... I wouldn’t have started my channel!!

[@lovingmylifeasIage6741]

For those at my age (65) be sure to always do a warm up. A tricep tendon injury is no fun (ask me how I know). I've injured mine and it just doesn't want to heel. Plus now I have a bursa sack on my elbow (known as a Popeye elbow).

[@jayking3159]

Stick to calestinics don't go to the gym at that age

[@Vangaurd_tiger]

@@jayking3159 bruh,what make you think gym only make injuries lol

[@colintalukdar3767]

Damn bro you old af

[@cbv7207]

@@colintalukdar3767 Your comment made me laugh out loud

[@BusinessAndFitness]

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.

[@JeffNippard]

Travis S hahaha yep. Who comes into a private gym at 2am? Lol

[@JeffNippard]

To be fair though... they were actually really nice and offered to go upstairs haha. I think they thought we were filming a commercial at first haha

Empty gym with no one on cell phones and sitting on machines at the same time. beautiful.

[@Beast80001]

I mean to be fair I go to good life at like midnight. Mine is totally empty then and it's when I'm most awake anyway.

[@fobbitoperator3620]

That, or like Jeff Caviler, he OWNS the gym!

[@shiloh1943]

3 years later, Merry Christmas! here’s your christmas like Jeff 🎅🏻

[@russelldalay556]

I really like this series. You take in account body types (like shape of Bones and connection of muscle) and you give people flags to look out for in workouts. One workout I would love to see on technique Tuesday is the reverse lunge. I always have a hard time with this workout compared to my gym partners.

[@wicksreality]

My nigga Jeff is the real deal...content in theory and application...Keep up the good work young man...!

[@JoseRodriguez-fe7in]

So no one's gonna talk about 5:20 ? 😂😂 slight humor with this informative guide. Thanks Jeff🙏

[@prabhumal5695]

Danke!

[@gareths100]

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

[@SeV4790]

Currently in the gym doing your protocol. Enjoying it very much. Looking forward to the results!!!

[@depressedcow9564]

Jeff, hope you had a merry christmas.

[@carvedouttastone]

Jesus, your videos are next level impressive. You could be charging money for content this good. Thanks so much for such a valuable contribution over the years.

[@Liquidrass]

Got your Fundamentals Hypertrophy Program from my girlfriend for christmas :-) thanks for your good work :-D

[@abhinavpal1185]

I got free pdf from internet . cause im broke

[@vanditdostonkadost]

@@abhinavpal1185 link? Fellow Indian

[@abhinavpal1185]

@@vanditdostonkadost well just google it u will get it

[@abhinavpal1185]

@@vanditdostonkadost i would suggest for full body routine of athlean x to u

[@rayhoodoo847]

Ffs support Jeff don’t steal his work! He already puts out a lot of material for free

[@therealnoahvalentine]

this channel is probably one of the best i've ever found for training, love the proof of research, much appreciated.

[@nakefatty9167]

Nipp Jeffard

[@taushi5390]

Why did this get so much likes 😂

[@ejvdisciple22]

Good job Jeff. 5:21 killed me. Great content with a bit of humor.

[@mikeoxlong91111]

Love this series and have been incorporating a lot of these (specifically your bench press technique video) into my powerlifting training. My bench max finally went up after probably 8 months of stagnation.

[@omarruder4129]

What exactly did you change? Technique only? Or also frequency/volume. I’m currently not progressing in bench

[@mikeoxlong91111]

@@omarruder4129 this was 3 years ago. I don't remember. Now I've been following the starting strength novice linear progression and that is the best way to get stronger. 3 sets of 5, add 2.5 or 5 lbs a workout.

[@omarruder4129]

@@mikeoxlong91111 coincidentally that’s also what I was planning on doing! I just downloaded the book aswell for my e-reader, planning on making big strength gains with it! How is your muscle growth tho? What kind of accessories do you do? And how did your bench progress, i’m at 148lbs x 7 now

[@mikeoxlong91111]

@@omarruder4129 I've been very busy with work lately, but when I was working out daily I went from 3x5 in the high 200s to 320 in a matter of months. There was muscle growth but Idc about size, I want strength. I maxed at 355 which was fucking awesome.

[@mikeoxlong91111]

@@omarruder4129 and I don't do but 1 accessory movement. Laying tricep extensions aka skull crushers with a cambered bar. And again 3x5. Do a search for "laying tricep extensions starting strength" and you'll see how to do it the right way.

[@charrygard9340]

Hi Jeff, I mean this in no way a criticism at all but I just wanted to add that I think the cable tricep skull crusher is also a suitable alternative to the traditional barbell or dumbbell skill crusher exercise. The cable variant may even hold some unique benefits such as more consistent tension over the full range of motion of the exercise. I understand completely that it is in no way necessary to add in to a tricep development program provided that other exercises are being performed to a satisfactory level, but I just thought it may be useful to discuss one more variant that people may like to consider. Thank you so much for all your hard work Jeff, merry Christmas.

[@ranman4481]

Thanks, Jeff. I gave up on skull-crushers years ago because although it brought gains, it always caused me elbow pain. Sometimes severe elbow pain. I can see now that I was performing the exercise to perpendicular to the bench, with elbows pointing straight up and bar coming down to my head. I thought I was supposed to aim for my head, because of the name I guess?? Ready to try it again. Thanks!

[@designforlife704]

Yeah, I'm interested too. Destroyed my tendons doing this.

[@DantesInferno96]

Bruh my old trainer told me you're supposed to touch the bar on your forehead. One time I hurt my head doing that. Jeff says doing it like that is a mistake.

[@JJ.ANDERSEN.201]

how am I just finding about this channel? Guy actually citing scholarly articles, gained a sub from me.

[@CabezonGOW]

Haven't had a good lifting sesh since Oct bc of a shoulder injury but man I love watching your videos and learning from them. Cant wait to go back and apply everything Ive learned from you. Thank you and Merry Christmas!!

[@OCaraLoKo100]

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).

[@QuinnCoulombe]

*In before Anders aka **_The Back Guy_*

[@Scotty-ty1yy]

4 years later I first time watch this on Christmas thank you

[@riccardopesce3564]

No one : Jeff:*teach us science based techniques* Also Jeff: "crushing your skull isn't the optimal way tp execute the exercices"

[@chrislogelfo8339]

You can tell Jeff is having a great time doing this series, safe to say we’re all loving it as well!

[@No-Cap]

Could you probably do a video on Cannabis how it impacts the body, now that it's legal in canada.

[@kennethostroske788]

Jeff, I find your videos extremely helpful, and your easygoing, down to earth demeanor refreshing. Well done! I'm 54 and in the best shape of my life now. Thank you!

[@TenThumbsProductions]

When you say bar I'm picking up a strong accent, and I think it is New England somewhere, but the U sound Canadianish, where are you from? Upstate New York? Vermont or New Hampshire?

[@TenThumbsProductions]

Now it is sounding Irish?!?

[@devengefers1220]

He’s canadian

[@stevenpiehl6199]

Jeff your vids have reignited my diminishing flame I’ve jacked my arms from 16.5 to 18.5 in the last 6-7 months pretty happy with results keep up the great content I want to hit 20

[@straightgains6239]

Great video again! Thanks for uploading :) A bulking Christmas and a gaining 2019 to everyone

[@georgeschlanger3129]

StraightGains thanks bro keep gaining great gains merry christmas

[@nattygymoholic9043]

Yeah, Agreed.. Great formative video and as always Jeff..... Keep up and see you in 2019.....#🥘 LoL

[@EdgarPoe_Raven]

I'm proud to be subscribed to this channel, happy holidays everyone.

[@DaminionC]

2:24. Thank me in the gym

[@tanaetroupe1143]

i appreciate how you and Stephanie mix science with the information you guys put out

[@DrAdnan]

My tricep insertions/muscle bellies are garbage and I get tendonitis easily 😢

[@anishpatel4169]

Adnan A same. They’re way too high for me that it looks like I don’t even have triceps.

[@randygroves4928]

Jeff dropping videos on Christmas my man is serious about getting to that 1 million!

[@danielmoore1292]

Gonna quickly watch it before it gets removed again 😂👍

[@JeffNippard]

lol this one is here to stay

[@Bablobiggins]

Hey Jeff, something I noticed in the video. You say that lying on the floor is the optimal method of doing the barbell triceps extension, and the second I saw that, light bulb went off in my head: "the floor prevents you from getting full shoulder extension at the bottom of the rep." Lo and behold, when you demonstrate the exercise on the bench, it is clear that the bar travels much lower than what the floor would allow it to.

[@kippaswag]

im 5’6, 102 pounds trying to gain muscle mass (lower body). i normally eat around 1000 calories on my on and off days (i do weights 3x a week and cardio 1x) how many calories should i be consuming?

[@QuanLe-wo7up]

I think you should eat a little more so your body has enough nutrients to build that lower body. Download the myfitnesspal phone app and follow the steps. It will let you know how many calories you should be eating! You can start there adjust along the way :)

[@omital-ittna1200]

Taking notes for my training programme. Awesome vid!

[@REVIVALFitness]

Let me put on my +5 hat of weaponsmithing. All you need for triceps is the press gaaahhs.

[@anishpatel4169]

REVIVAL Fitness 😂😂 I can see Jason making a vid on this.

[@GradientGuy]

REVIVAL Fitness it is tho, bench and overhead press and u wont need anythin else🤷‍♂️

[@oldironking6375]

Carl Oskar & Company do you really only want to do two exercises for the rest of your lifting life? Variety is the spice of life and periodization is good for gains. Also the gander

[@GradientGuy]

@@oldironking6375 I said 2 exercises for triceps, not for the whole body. :) And obviously you should switch exercises if it dosent work for you.

[@oldironking6375]

Carl Oskar & Company obviously I’m aware you meant two exercises for the tris, that’s what I was talking about

[@matzulgrigoree]

Good job man! Big big thank you! I was waiting for this video for a long time!! Have a prolific year!

[@Zetex2000]

How about doing incline tricep extensions? they work great for me.

[@cowgillmonkey]

Me too

[@rm9207]

the real illuminati fuck illuminati

[@dustinchestnutt4502]

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

[@anilallipilli1569]

Today is christmas too but in 2019

I really like your channel. Because it's 1) scientific and 2) You actually are bigger than average.

[@bossman5118]

2:49 nice explosion 😂

[@MomoSimone22]

The editing of your videos are getting better and better!

[@perseverance4289]

Why did you take down the video before? It is good the video has returned because I thought you trolled us on Christmas day!

[@JeffNippard]

LOL my bad. As soon as I hit publish I realized there was a slight typo. Last time I got crucified for a spelling error (Christmas puns) so I figured it was worth the re-upload lol

[@Squammish]

@@JeffNippard Technically an Easter pun, but we'll let it slide.

[@jonathanpelkey7104]

Jeff, by far my favorite informational fitness KZbinr. Thanks for your hard work. Merry Christmas!

[@BigLiftsITA]

Hi Jeff what about the Gironda's 36 eggs a day?

[@leandromaroniurbanek6042]

These are great, thanks for the video! I already finished your Forearms Hypertrophy Program for the first time, I was so satisfied by it I HAD TO buy your Arms Hypertrophy Program! So now I'm combining both with a Push/Legs/Pull Program. Your videos are really useful and I really recommend your programs to people.

[@h4ck0rman]

Wow, best KZbin content ever! Jeff Nippard is our gift from the heavens! P.s. his video is a great example of editing done right!

[@oppermanfitness]

Jeff is the type of guy to say half repping is better for muscle hypertrophy and then have studies to back it up.

[@simonmcintyre7508]

That video was awesome Jeff!!! You have stepped up to another level. So professional 👌🏼

[@Bruhaustindavis]

"Not everyone wants to lay on the gym floor" That floor is probably cleaner than those benches lmao

[@ranman4481]

I have trouble getting back up from the floor these days. Haa!!

[@hayden3281]

Got the Arm Program for Christmas and just finished it a couple weeks ago with some noticeable gains. Thanks, Jeff!

[@gooble69]

2:50 When doing skull crushers on the floor, use more smaller plates rather than one big plate, this way the bar will go lower to the floor. I find that for swing arm exercises like curls etc, smaller plates create less swing because all of the weight is closer to the bar, so you can keep better form.

[@Hazcool45]

Dope ass vid bruh

[@jayrod9183]

This man don't get enough credibility from the fitness industry for teaching and educating! I have learned and improved alot of my movements because of this channel. Keep doing what you do bro. I love it!

[@mikel8790]

Why does your hair change color?

[@JeffNippard]

Mike l I get natural highlights in the summer from the sun which makes my hair way blonder. Also colour grading can change everything

[@junkyard-p1s]

Seeing I only have a flat bench,Thats a excellent tip to scoot down a bit and set bar on bench to do a skull crusher,especially if you don't have a spotter. Great video! Thanks!

[@NoSpillsChills]

You should start a clothing brand.. DwarfStength! For all the short kids at the gym with Lil man syndrome I’m sure it’ll sell lol

[@martinz4241]

Alejandro Andretti you should make one called AnorexicStrenght!

[@JeffNippard]

Come on man if you’re gonna make a short joke at least use some alliteration or double entendre or something. You could’ve used “Manlet Meat” or “Hard-Bodied Hobbit”. Really came up short there my guy 😝

[@teddginn1]

Jeff Nippard lol Manlet meat and hard bodied hobbit are actually catch and funny. Original commenter’s lil man syndrome just sounded offensive and unfunny :/

[@AurelienCarnoy]

@@JeffNippard excellent.

[@spiffistan]

@@JeffNippard Halfling Hulk?

[@AurelienCarnoy]

Merry Christmas to you and your family Jeff i am glad you know Jeremy as he is a nice guy like you. Take care.

[@marvingrass5581]

The timing for these videos is Impeccable. It I knew that I needed to work on my Triceps and this video came out right on time!

[@chuzvalladares7555]

It is good to see that your channel is growing! Keep doing your best!

[@rizennsunn]

Merry Christmas brah💪🎅👍

[@MekonenMeteor123]

Gotta appreciate the thorough presentation here.

[@wrigleyssohar1608]

The way u detail each and everything is really awesome. The whole information in your each video is very beneficial. Thanks a lot for sharing it.

[@stryker2828]

Thanks Jeff. Always avoided the skullcrushers because of elbow pain but will try again with your tips. Merry Christmas and hope you get to 1m soon!

[@SJODwyer]

Spoiling us with a Technique Tuesday on Christmas Day... Legend💪🏼 Merry Christmas!

[@ethantrainingyt]

Big fan jeff, killing these technique tuesdays!

[@SquatSimp]

Wow! That was the best exercise breakdown I’ve seen on KZbin for any exercise

[@collinvaccaro7370]

You should write a few books. Pdf's and videos are great but having a physical book would be an amazing addition

[@HiredGoonage]

Recent subscriber here and enjoying your videos. You did a great job explaining the techniques for the skull crusher, but there was really nothing on the other triceps exercises you alluded to.

[@uddinrafay5408]

He is posing for tricep but he's back is looking crazy😮

[@andrewgunderson7351]

Just came across your page a few days ago man Idk how I didn’t find it earlier since I’m always looking for new workouts, but instant sub man love how you give the explanation for all muscles yet still get to the point fairly quick. Keep it going man

[@anonymousgara8415]

Thank you, may God bless you all and everyone. ❤

[@TufaylMyburgh]

Merry Christmas brother! Thank you for constantly giving us the gift of amazing and educational content. Much love man.