Learn how to maximize your tricep gains by understanding the importance of the long head and how to target it with both overhead extensions and cable kickbacks.
Пікірлер: 804
@randyorton393Ай бұрын
What a professional,nice one Jeff
@CrabbitKingdomАй бұрын
1.4k likes and no replies? Lemme fix that
@hiteshk1001Ай бұрын
Long head IS the only head.
@randyorton393Ай бұрын
@@CrabbitKingdom how kind of u bro😀
@ibrohiemАй бұрын
He's an Academic when it comes to lifting, so he has scientific papers to back him up.
@messikis9828Ай бұрын
@@CrabbitKingdomno dad? Fix that
@pokematt8182Ай бұрын
These 2 are probably my favourite fitness influencers out there out of like 10000s
@DanielCrossBossАй бұрын
I though I was your favorite
@pokematt8182Ай бұрын
@@DanielCrossBoss buddy you’re built like Oscar Proud
@pepinochavez95Ай бұрын
Facts
@Shdv1Ай бұрын
Who's the second guy?
@pepinochavez95Ай бұрын
Will Tennyson He makes some good content man. Pretty entertaining and educational too.
@reginaldhuckstable9797Ай бұрын
Jeff is by farrrr my favorite fitness trainer. He is incredibly knowledgeable, jacked, and gives so much info away for free it’s mind boggling.
@plastikaaaАй бұрын
Only weak point small nipples
@spartacus1414Ай бұрын
Sulek is my fav but yeah Jeff is definitely the best
@Usario321Ай бұрын
@@spartacus1414Sulek is literally the opposite of Jeff lmao
@davidcem3853Ай бұрын
@spartacus1414 I love sulek too but he's basically gym bro vs science
@br3wskiАй бұрын
Look up Dr Mike israetel. You’ll have another favorite. And I feel they go over topics in different ways as well which is useful
@Miki-li9opАй бұрын
Thank you Jeff for not using the 1 word at a time subtitles
@ChapatiManАй бұрын
And not highlighting random words
@peterk.2108Ай бұрын
Or the cringey sigma music
@EmptyHavok29 күн бұрын
I don't even know how those are done, maybe AI cause single words take way longer to subtitle. Anyway
@aboveaura4817Ай бұрын
Ezbar skullcrushers and RDL are the only exercises that have given me soreness each time in the respective target muscles for 4 years of training.
@ARandomShitposterАй бұрын
Any variation of Skullcrushers fuck my elbows
@user-ge3qe7rq1wАй бұрын
Rdl? How?
@Sagi____Ай бұрын
@@user-ge3qe7rq1w Insane stretch on the hams and glutes
@VerzirooАй бұрын
@@ARandomShitposterDo pushdowns beforehand to warm up the elbows. Don’t just go straight into heavy skullcrushers
@ARandomShitposterАй бұрын
@@Verziroo I tried for 2reps without weight 1 time and i fucked up my elbows it took 3 months to recover from the injury i prefer dips,pushdowns and overhead extensions
@MichaelIhde69Ай бұрын
Using his arm as a visual aid for the long head contraction really hit it home for me, definitely going to do some overhead extensions next tricep day because of this 👌
@vrth0masАй бұрын
I just started incorporating overhead overhead tricep extensions with a rope grip 2 weeks ago as accessories for Stronglifts (newbie here). Noticing results in 2 weeks is fucking nuts, did not expect that at all.
@lennertcornetteАй бұрын
I though it was a standard exercise actually, thought everyone was doing it already.
@pizzalocoАй бұрын
Studies on this actually showed that medial and lateral heads of the triceps grew more with overhead extensions, and long head grew more with extensions in shoulder extension - its fully shortened position. This is due to the long heads leverage being very poor when fully stretched, so the muscles with greater leverage will contribute more. Jeff has a tendency to just copy what other people say, specifically “more stretch = more growth.” There’s more nuance to it than that, only certain muscles grow better in stretched position due to their length-tension relationship (e.g calves).
@User1245..Ай бұрын
Correct. The long head has leverage to extend the shoulder in high degrees of humeral elevation, but not the elbow (so the overhead tricep extension doesn’t make sense to train the long head, however a pullover would). And I completely agree. Stretch mediated hypertrophy has been grossly oversimplified to “everything grows better at long lengths.” I wish ppl would try to understand operating sarcomere lengths and passive tension.
@pizzalocoАй бұрын
@@User1245.. bang on, at least it’s a relatively benign training trend. Lots of people are focusing on deep stretch, good control and training close to failure these days which is certainly a step in the right direction from plate squeezes and cross-body machine presses..
@User1245..Ай бұрын
@@pizzaloco exactly. I’m just wondering what’s next
@parthmishra5942Ай бұрын
Tl:dr ?
@User1245..Ай бұрын
@@parthmishra5942tl:dr = in high degrees of shoulder flexion, the long head has more leverage to extend the shoulder, not the elbow (that would be lateral/medial heads). TL:DR of the TL:DR = the overhead extension works the lateral and medial heads, not the long head of the triceps.
@nonoasailo9690Ай бұрын
Respect someone who is always willing to learn. Equals, progression.
@BrayanSaenz-su4ne10 күн бұрын
Skull crushers to Diamond push up superset
@jusgareАй бұрын
As a physical therapist assistant who loves anatomy - yes! Tricep kickbacks puts the long head into “active insufficiency,” which basically means a multi-joint muscle (long head of the triceps, long head of biceps, hamstrings, etc.), is shortened over both joints it crosses, which makes it contract and work less efficiently than if it wasn’t shortened. A cool way to test this is to try and do a hamstring curl with the hip fully extended vs. having a bit of hip flexion in there
@MelkrekАй бұрын
Yeah I thought the same thing. I'm not sure why you would look for a peak contraction when the muscle is weaker in the kickback. Neither the kickback or the overhead extension matches well with the muscles strength curve.
@freekeur4770Ай бұрын
everything explained very clearly in a minute. Quality content right there.
@yellowg00seАй бұрын
Jeff using the visual for the long head was great teaching skills Bro is one hell of a teacher
@powersfoshowАй бұрын
I think this is why dips are so effective and efficient.
@KeiiluminatiАй бұрын
Facts. Weighed Dips might be my favorite tricep exercise
@tyrekwalls2230Ай бұрын
Exactly
@adithya444Ай бұрын
Try cobra pushups
@AyKraxАй бұрын
Do you mean Machine Dips or Bodyweight/Weighted Dips? If ur talking abt the 2nd has it ever messed with ur Shoulders and if it has is there a way to fix it
@b1kdmndАй бұрын
@@AyKrax use a wider dip bar. I have the same issue if the position of my hands is too close to my body
@mumbles11111Ай бұрын
Brilliant tip thanks for another one Jeff🏆
@sarahomalley61849 күн бұрын
dude your shorts are the BEST. love your content man.
@scatman100914 күн бұрын
Skullcrusher superset with close grip benchpress for me.
@StoicmangАй бұрын
If will listen to this guy… he’s legit 💯
@Waffle_HausАй бұрын
Literally just did these in the gym and my tris are pumped!
@XeranxАй бұрын
Visual breakdowns of whys and how's are great. Thanks for this.
@phillipthomas35203 күн бұрын
Ben really knows his stuff
@vahid6418Ай бұрын
Your videos are the best online , please make more !
@emilianofagundez30805 күн бұрын
The longer the head the better! Got it
@jeremy4600Ай бұрын
This was awesome to learn
@ORIGINALwhatnowАй бұрын
This is the only workout that sets my triceps on fire
@devonspain620Ай бұрын
I like this dude hes a better couch then most people on here
@misk429Ай бұрын
Jeff nippard is also my favorite online couch
@richardp21219 күн бұрын
well explained👍🏽
@chadskiles4396Ай бұрын
Jeff is amazing in the way he explains things! Thank you Jeff!
@UrMomOwesMeMoneyАй бұрын
This channel has genuinely improved my health so much 🙏🏼
@dravin2073Ай бұрын
looking pretty jacked in that profile pic
@flake8382Ай бұрын
FAX! I never knew I could look and FEEL this good! Jeff and Will make this easy!
@RowdyChickenАй бұрын
Over head extensions are underrated asf, I do them every triceps day ❤
@bradenmoser2634Ай бұрын
I love this. What a great way to educate your viewers by adding context on the isolated muscle and the two most effective ways to target stretch and contraction.
@renegadeatherton805823 күн бұрын
I always struggled with overhead because I'd find my lats activating as my arms moved. I've found that thinking about the motion of your hands moving upward rather than the bending and straightening your elbow helps with this.
@WilsonAbrego19 күн бұрын
Lower the weight and concentrate on the contraction of the muscle.
@NadJebrone16 күн бұрын
Guy actually looks natural. Reminds me of the old school bodybuilders in the black and white photos with mustachios.
@ThomasAlan47Ай бұрын
This is so true!! Find the stretch position for each isolated muscle and if you feel the stretch work out in that position.
@FitLabbАй бұрын
💯 correct! I typically include overhead triceps press and a second overhead triceps exercise of some variant in every triceps workout for this exact reason in conjunction with other non-overhead triceps movements. 💪💪
@groudonfanatic9146Ай бұрын
I started doing a variation of overhead cable tricep extensions, and holy cow. Combining it with one arm rope tricep kick backs has made both of my triceps explode. I took a look an actual look for this first time after a month and a half of training them, I’ve never made such insane progress with them before.
@chancestonshafer5759Ай бұрын
After two years of lifting I never knew this one. Thank you so much for sharing the treasure
@Miguel_man28 күн бұрын
Tri kickbacks have always been a favorite tricep arm workout. Superset with some curls of course
@muspellingАй бұрын
Im skinny and tall, started at the gym a month ago. I watched one video of yours and from day one Im going with those triceps exercises. 2 sets each only. I already see a difference. I can also fill sleeves that were quite loose before. Thanks.
@ewansihaosahenrumwen6642Ай бұрын
Nice explanation!!!! Doing both simultaneously on my next triceps day🔥🔥🔥
@RyGuy98_24 күн бұрын
Bro is a new age Mike Mentzer with all the sciene! Here for it! 💪🏻
@ce017Ай бұрын
This makes sense and isn't overly complex. ty, I'm going to start doing overhead
@HustleRight-LFАй бұрын
I've always watched your videos but this break down just earned you a sub, keep doing these short form informationals!
@peanutbutteronmyguitar7005Ай бұрын
Love your shortform content. A lot of info in short format
@mattkunselman1336Ай бұрын
Rope attachment with overhead extensions is SOOO much better than the straight or ez bar. Better motion without being stagnant
@juliogarza6634Ай бұрын
He'll ya brother, thanks for the knowledge
@alitoumi9050Ай бұрын
Bros literally a mini pekka
@ruckahh5280Ай бұрын
Bruh lol
@JimmytakalaАй бұрын
Bro wtf u yapping
@aldrinantony41454 күн бұрын
pancakes
@Zhihko9 күн бұрын
The more stretch a muscle is, the more force it produce
@repo636Ай бұрын
Great way to break it down Jeff
@IssRiseАй бұрын
What a Fighter Looks, One is like Superman , other looks like a Beast build
@khaledMohamed-tp4wxАй бұрын
Crazy back. Nice work
@HeisLeg3ndАй бұрын
I never thought these did much. I love tricep stuff, and started this recently and holy crap. I was wrong and so happy to be bc it’s an amazing workout and feels great, leaves me insanely sore too which I dig.
@kyledevore871Ай бұрын
Overhead to a superset triceps push down. Works wonders
@yardz876Ай бұрын
Dips and OHPs will blow these up.
@seanregan4383Ай бұрын
Strong man
@pooblock40923 күн бұрын
head professional
@elieatallah2842Ай бұрын
Lateral and medial tricep heads have better leverage at extending the elbow in an overhead position, the triceps LONG head have leverage to extend the shoulder in that position… and has best leverage to extend the elbow at 0 degrees. It was a total shock once I learned that Jeff doesn’t know how to analyze research and data properly, but rather make impressive content that’s flashy/clickbaity that generates numbers… GG to the industry
@ConorF727Ай бұрын
Yep. Jeff is just another charlatan unfortunately.
@Alek11158Ай бұрын
Exactly, this short is 100% wrong - long Head is stretched here but no mechanical tension is put on it.
@eskatepeti1149Ай бұрын
Hope he reacts
@User1245..Ай бұрын
@@Alek11158it can do shoulder extension in overhead position, but not elbow extension which is why what he is saying to do as an overhead exercise to work the long head is funny
@mark_mayers27 күн бұрын
Nice job copy and pasting Paul Carter!
@epictetuscasanovaАй бұрын
Jeff, you are the man
@cubicalgeeАй бұрын
This info is GOLD!!
@Bmcallister4124 күн бұрын
Great teacher.
@limitlesspotential9173Ай бұрын
Perfect timing. Push day tomorrow.
@MarioSilva-ju5tgАй бұрын
Great explanation, thank you.
@lee84Ай бұрын
That’s great information 💯
@Scott-fy7fmАй бұрын
Triceps are my favorite muscle to workout, I definitely engage in overtraining almost every time I train them
@danielvox21 күн бұрын
Wow, 1000000% helpful and to the point. Starting this tomorrow! I like when people explain the why(s) vs ( do this to get this ) yeah but why? Perfection!
@yoyosha3384Ай бұрын
This the kind of person I need hugs from
@carlosmillanperez591210 күн бұрын
Great !🎉
@xycan8734Ай бұрын
This guy knows his stuff
@livintolearn7053Ай бұрын
"You'll feel it getting way harder"
@MPolo92Ай бұрын
this video is golden
@fila6504 күн бұрын
I agree man when I do this the triceps just get that hella stress
@pixo9233Ай бұрын
Do a biceps video like this one 🔥🔥🔥
@kiduseyirdaw3749 күн бұрын
Dayuuumm ! Niioocce ! Hemdelelal !
@mahendrarathore36027 күн бұрын
Jack is good trainer
@drjaisonchachaАй бұрын
Great video
@jordanfeldman8962Ай бұрын
Dumbbell pullovers nail it too
@Nastybeastdude2070Ай бұрын
I like overhead, kickbacks and rope extensions, feels like it’s hitting everything perfectly that way and I get a juiiiiicy pump
@geort45Ай бұрын
didn't think very deep about it before but yeah I experienced a much better stretch and burn when I did these...
@user-ff1ez5sy5h18 күн бұрын
this dude. science!
@zackstryker1705Ай бұрын
Fantastic clip
@bobbygreene516019 күн бұрын
Great stuff man
@shad3115Ай бұрын
Gonna need a tier for tricep and biceps bro because my arm days are very boring
@01jaeАй бұрын
Added to the next push day✅
@JB-vx6pyАй бұрын
Nothing better than long head.
@WilllustratesАй бұрын
Dang, thanks Jeff!!
@zclan4130Ай бұрын
A variation of skull crushers hits the long head perfectly
@The_Bread_MannАй бұрын
i can see muscles i never thought existed
@austinhowley3907Ай бұрын
Jeff being surprised by how big wills triceps are was very nice
@chobochobobulo8933 күн бұрын
HEAD IS IMPORTANT
@christianborel36268 күн бұрын
Some time I wish I was this short
@carrystyles9379Ай бұрын
“ahhhh idk…” very NICE
@JoschCАй бұрын
I totally forgot about kickbacks gonna start doing them more!
@JosephMiller-ov5urАй бұрын
Bro is the most like optimal gym goer of all time
@Jrod32391Ай бұрын
Skull crushers, dips and rope full downs for the win
@rickypedia999Ай бұрын
Tomorrow's my first "weak points and arms" day since starting the new routine, so this was fun to see after reviewing what tomorrow's stuff looks like
@Thiccems_McgeeАй бұрын
Jeff, Jesse, Will and Sam are CARRYING the community 😭
@incogneeto2418Ай бұрын
Fam you can stick to nippard/israetel. Will for entertainment. The rest are just noise, you don't need to consume all the content in the world, they are not your friends, they're just making money
@SeanCraftonАй бұрын
The amount of head jokes Will had to resist must have been epic
@andrewluk4327Ай бұрын
Professor Nippard just explained active and passive insufficiency way better than my kine 305 professor
@mrt501724 күн бұрын
Very cool
@Shane_ScreamsАй бұрын
Need more Jeff and Will content
@trufan7358Ай бұрын
We now know, from research, that the stretch under load is more beneficial for hypertrophy than peak contraction. With that in mind, overhead seems like the better form.