The Lying Triceps Extension with Mark Rippetoe

Mark Rippetoe takes us through the proper technique and application of the "4th Powerlift" as described in Starting Strength: Basic Barbell Training. The lying triceps extension should be the first assistance used in a smart strength program to increase arm strength for the bench press and the press.
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[@greer776611]

sounds like an amazing uncle I never had! That gym looks like it was frozen in time from 1972

[@tropicalpalmtree]

1980*

[@bigbaba4542]

You never had an uncle ? Your mother and father are both only children? Or do you have uncles but they are just not amazing?

[@jeffreybabino8161]

Yes it does look like it came from the 70s

[@bighomie6435]

@@bigbaba4542 he means he just didn't have a gym guru uncle lmao

[@oliverallen5324]

It still looks like that. I was there for a seminar in 2021.

[@sardineking123]

could listen to rip for hours... what an aesthetic voice

[@enlightenedsoul676]

at this something is aesthetic about him

[@JesseGilbride]

I want Rip to do audio books. Hell, or just announce newspaper headlines each morning, with his own 2-cents and anecdotes, of course.

[@whatashame.6319]

Hip drahve

[@tlz124]

He could have been Jeff Bridges' character in the movie "True Grit"

[@don8244]

Get a new set of tires, making the neighborhood safe for everyone, at Firestone Complete Auto Care.

[@CPF-YTB]

Very educational, he explains the HHHWhy, not only the how. Thanks, very good video.

[@justjack4030]

Rip is a legend. I've never heard anyone simplify strength training like this guy. HUGE respect

[@harresdirksen1950]

-Was doing this exercise in the gym, gym employee/PT walks up to me. -Says that i am doing the exercise wrong, and that i should keep my upper arm in place. -I tell him the anatomy/purpose of this exercise -"no, i definitly dont recommend you do this" Seriously wtf do PT's even learn in their education if they cant even into basic anatomy?

[@readneuromancerbywilliamgi6761]

Yeah this is actually quite a dangerous position to put your body and shoulder in. It wouldn't take very much weight at all to pop your shoulders out and it shouldn't be attempted by a beginner, and it's not really even that safe for an expert in the long run.

[@pavelh756]

Well they are teaching them "proper" and safe form of the exercise not so much about the anatomy

[@SC2Drmayo]

The trick is to become stronger than all the personal trainers, which isn't difficult. The result is that they don't mess with you and act submissive while in your presence.

[@RasputinReview]

literally saw a PT using the hack squat machine backwards today

[@harresdirksen1950]

Well tbh, that is actually an pretty decent exercise done by quite alot of people. It focuses alot more on the glutes than using the machine regularly, so if you want a nice butt it can be a pretty good reason to use the machine like that.

[@bouncyhunta]

Appreciated. This has finally taken away the elbow pain I used to have with heavy weights (225lb+). Your Syrian watcher

[@samarthsingh8735]

Notes for the video : 1. Triceps have two functions - elbow extension and shoulder extension (the latter one because triceps connect to the scapula). Therefore, an effective exercise for this should incorporate both aspects of this movement 2. EZ bars are used in this exercise because they allow comfortable gripping without taking away from optimal training of triceps 3. Typical skullcrusher technique uses only elbow extension, bringing down the barbell toward the forehead 4. Instead, after unlocking your elbow at the top, flex your elbows WHILE ALSO flexing your shoulders so that you both access the increased ROM and miss your forehead

[@JeewanthaBandara]

This exercise basically marries a skullcrusher and a dumbell pullover. Very interesting

[@edwardmaina.o.9143]

I knew it in my heart that it felt akward when i do extension but this makes hell lot of sense. Shoulder plus elbow. No pain in elbow or shoulders. Kudos. Thank you rippetoe

[@jarrydee2799]

ya, I been trying to keep my shoulders stiff, and always get bad elbow pain, this makes more sense

[@Edude117]

0:16 "HHHWWHAAAAI"

[@justjack4030]

Edude117 cool hwhip

[@fuckingeveryname]

thank you for point this out

[@oscarstenberg2745]

Edude117 literally made me laugh haha thanks my dude

[@hellotherekenobi2156]

Titanium... HHHHWWAAAIGHT!!

[@IbrahimJedda]

shound's like borat

[@JayJay-yu5vl]

Mark is such a great instructor, I like his style. Old fashioned and to the point.

[@Psycroptopsy]

This is one of the best exercises. It literally made my triceps explode. I was sore for a week the first time i did it. Highly recommend everyone try it, especially if your bench progress has stalled.

[@jedi77palmer]

I think you will find everyone's response to stress/stimulus is different. When I do 5s of this exercise I still get sore the next couple of days, but don't get the same with the other main lifts. Soreness is not an indication one way or the other of whether you are strength training correctly. Only your increased ability to handle greater weights is.

[@joshuag8988]

Thank you! I love the straight-forward, no BS approach using logic.

[@AslanW]

This exercise really helped my strength in the press and bench, and it put a lot of mass on my arms as well, great video, very informational!

[@AslanW]

@really sore knee Posted this 6 years ago lol, and yes it did.

[@AslanW]

@really sore knee bad troll

[@AslanW]

@really sore knee What makes you think I lie in the first place?

[@roymustang.595]

You are thug trolling yourself for posting that comment 6 years ago

[@RawFitChris]

I made two large wooden "plates" about 22" in diameter to take the EZ-C bar from the floor to do this exercise solo.

[@fleetwarrior75]

I know all of this information already but listening to RiP is like learning it all over again for the first time!

[@jeffreybabino8161]

Thanks uncle ripatoe again for your help and time

[@johntrains1317]

This is so thorough. Awesome work.

[@dogyamato5619]

Never thought about this exercise like this before. I'm excited to do these now

[@datdon1]

Very well explained and informative, thanks for posting.

[@cthulhuhandluke8026]

always had a hard time with these , thank you

[@spockthejock]

the youtube vids are outstanding, as is the book that explains them (starting strength). thanks & keep up the good work!

[@Section8dc]

Mark is an amazing speaker

[@Crizpycow]

we have these little magnets that we *clash* slap on there and thats kinda cool...

[@ArseneJenga]

Tremendous communicator of information.

[@clementaugustine6493]

Thank you, Sir Mark.

[@beemer952]

I wish I had a gym like this one by where I live. It's just a better environment then all the new shit.

[@CharlesLonon]

Your the Best, Mark! You taught me so much when I was young man. Thanks!

[@Ben-qb4lj]

this is ACTUALLY my favorite exercise of any. have you tried it with a dumbbell? it seems to stretch more?

[@sideshowlol]

Not sure the EZ-curl bar is 'utterly useless' for bi training but I get the point. I had some biceps distal tendon inflammation for a while and fully-supinating to do anything was very uncomfortable and didn't help matters. The EZ-curl bar was very helpful for rehab.

[@jeffreybabino8161]

It will take the pressure off the. Wrists and elbows

[@mikekal4832]

Standing OHP is the "4th powerlift".

[@thearchives446]

mike kal that's Olympic weight lifting, not powerlifting..

[@Goriaas]

@@thearchives446 no there is no overhead press in olympic weightlifting anymore. They got rid of it decades ago. there are only the snatch and clean&jerk 2 very lower body centric movements

[@blickluke]

@@thearchives446 ohp used to be IN powerlifting competitions back in the day too..

[@thearchives446]

@@blickluke oh wow, I never knew that

[@thearchives446]

@@blickluke nice channel by the way!

[@bethmnn712]

wow i need to go back further. good to know!

[@judgeholden6761]

God bless I haven't found a single even borderline decent information source on this until now. I thought I was crazy thinking that 99% of the "common" tricep work I was trying was bullshit and not hitting the muscle anywhere close to the same level as the rest of my strength routine.

[@00Noontide]

thanks for the great content!

[@trudystilt2360]

Mike Mentzer also said that an ez curl bar doesn't work the bicep, but that it works the brachialis.

[@nathangodin6774]

Thanks Rip!

[@gabsbatist]

My gym only has super EZ curl bar, would it work for the same exercise?

[@bodrulm1]

Very informative video. Thank you sir

[@miguelreyes8466]

awesome thanks for sharing

[@jrippon]

It would be interesting to know just how much the triceps long head contributes to the shoulder extension phase of this movement compared to the much stronger extensor - the lats.

[@elizabethfigueroa2364]

As long as the elbow joint is extending simutaniously with the rotator, the weight is shifted off the lats and onto the triceps, at first glance you would think the lats would be working as in a pullover, if youve ever done a barbell curl youll notice the front delts seems almost fully untactive in the movement until you reach failure and begin doing partials, thats because the elbow joint stops hinging, and so all the weight gets transfered onto the front delt, as long as both hinges(rotator and elbow joint) hinge simutaniously the force of the weight loads on whats inbetween.

[@GravisTKD]

Looks like he's getting a little "hip draaahve" in those triceps extension reps ;)

[@thesmartguy3523]

Geoff Futch TRaaahCEP

[@thesmartguy3523]

Geoff Futch TRaaahCEP

[@jeffreybabino8161]

That's a great gym wish I could join this one

[@Wingsfan7]

So much useful information, thanks so much for all this Rip, great work. Keep it up!

[@handyfix2952]

Looks like a free weight version of the old Nautilus pullover machine which unfortunately, is hard to find these days. I have an Anytime Fitness membership. The one closest to my house doesn’t have it. Fortunately the next gym over has a version of the pullover. It’s made by Life Fitness I think?

[@stevesedgwick5789]

I have used this off and on for a year and think it is a good tricep exercise. I find it a bit hard on the elbows with a good weight on the bar, but never helped my bench press.

[@iNeeos]

Did he just say biceps?

[@xxxxxBJxxxxx]

He actually said *Bicepts

[@nickeyfynn3270]

ugh, he did. its confused me now.

[@lots3799]

I thought he said we are not going to talk about biceps. I'll be a son of bitch! I'm outta here!

[@lots3799]

@@nickeyfynn3270 My neck hurts. I thought he said back flips. I started doing summer salts.

[@Crashoverall]

Thanks mark

[@jeffreybabino8161]

What is the best way to put the barbell curl and the lying triceps press into the my workout thank you

[@HAL-dm1eh]

I've been doing this with my upper arm straight up in the air and lowering to just above eye level. Once I got passed sore elbows for a few weeks I started loading some working weight and it was "ok". I tried this for the 1st time the other day, and my triceps, I mean ALL of my triceps from my elbow to my shoulder are sore AF still! And this is the only video I've found with it demonstrated like this.

[@affy45]

Funny thing is I just started doing them this coz it felt right, now I got confirmation

[@FUCKBMI]

Triceps also work on a pull over machine , or in pull overs in general

[@johncotton2224]

Is it possible to do this exercise using heavy dumbbells or is hand placement compromising the lift?

[@marktechsci]

Hard to find but a rack sized curl bar (Rogue) is great for doing these heavy.

[@gregwx]

Great accesory exercise Mr Rippetoe. However, I have a question, about placing the bar up elbow extension: it seems to me that could hurt the elbow joint with heavy weight if locking out at the end of the movement of each rep. Thanks sir, great follower of your work.

[@thearchives446]

greg wx oh god, another 'no lockout' queen..

[@brister61]

as educational as always....

[@jeffreybabino8161]

Hi what do you think of the close grip bench press 😊

[@prasannajanakiraman5832]

A question: Is it better to lock out with arms perpendicular to the ground, or at an angle (having the weight above your chin)? I ask this because other channels like athlean X recommend that to keep the triceps involved.

[@InSanctaSanctorum]

The bodybuilding way prescribes to never unload the muscle (never lock out) so that you don't give your triceps a rest, and that's fine when you are using the tipical low weight/high reps bodybuilding approach. But when you are training for strenght (as opposite to training for size) the point is to move a really heavy load in the full range of motion for low reps, and to never miss a rep (you never work muscles to failure, ever), so in this case lock out is not only perfectly fine but necessary too, both for better strenght benefit in the full ROM and for your own safety (you don't want to risk triceps fatigue with a heavy load over your face).

[@Fortress333]

If you haven't noticed already, Athlean never shows any impressive strength feat. He says he can't squat because of bad knees, he can't bench because of bad shoulders, and he can't deadlift your grandma because of all the hernias he's had. If you listen to a guy who basically sells his pump programs for noobs in a state of being half naked most of the time and looking emaciated, you're not getting anywhere. He said he got a hernia doing dumbbell row on a bench. It probably was 20 lbs too. I mean, he's already grimacing like he's lifting 600+ lbs even if it's a puny weight. Without being silly, don't listen to someone who can't even get basic movements like squats right. He's just doing fancy workouts on video to look smart and lure in the endless parade of noobs that flood the market each year. He's, however, a lot better than the standard trainers. You should avoid those at all costs. The lying triceps extension as shown by Rippetoe here is a great exercise. I practically never see anyone do it, so it's got to be a great exercise. Almost no one squats too with any good form, so that's another great.

[@michaelkregness8338]

@@InSanctaSanctorum Good points. I used to train with the great Chuck Sipes, Mr. Universe. He was very positive that BB movements and weights were never max weights and form was all important and you should never lockout because it took the load off of the muscle being worked. But... when he did use max weights, and he was as strong as an Ox, he always always locked the weights out on each movement especially if it was over head or over head chest or face, ex: max weight bench presses were always locked out and he had a monster bench for the time, he would weigh about 230 and bench right at 600 in good form for a few reps. I was and still am impressed. .

[@zealotscout]

Man there are no numbers or recommendations on where to put these invaluable exercises. I know for a fact Chin ups get put into the program, and we are told to do them as heavy as possible. But where and how many sets / rep do LTEs and dips go?

[@tomobrien2628]

I know the Pharmaceutical Industry misses you, but we are glad you switched gears in life, good sir.

[@josearamirez4494]

Are these more effective as assistance for bench presses and presses in general than dips?

[@startingstrength]

No, but dips can be a problem for people with any kind of shoulder issues.

[@knightveg]

I respect the guy , very intelligent , fell totally lost when he goes technical.

[@mikekal4832]

Works more muscles and makes you stay tight which helped my technique on the bench. Plus OHPs are one of if not the best supplementary exercises for the bench.

[@kristianthalin5366]

Awesome!!!

[@jeffreybabino8161]

That's a real gym

[@victorkyoshi]

where would this go into the protocol? workout a or b? how many reps and sets?

[@thearchives446]

victorkyoshi on bench day..

[@BoogWeed]

Why specifically standing?

[@zax8914]

For somebody who just has a bench and some dumbbells at home but no gym membership will doing this with the dumbbells be a decent enough exercise in a pinch?

[@thearchives446]

Yup..

[@osmanserdarl2282]

supesonic expression! Thanks RIP :)

[@daoud1608]

Can you do the same with cables?

[@carlhungus5064]

In what rep range should you do heavy extensions?

[@jamesschaffer5504]

Treat it as an accessory. Rip's book says 10-15 reps.

[@SaintSoldierN9]

try them on a slight declined bench, that usually solves everyones problems

[@AJ-et3vf]

Great video. Thank you

[@undefinido]

any problem to wide the grip a little? My wrists hurt if I grab the bar like he showed

[@startingstrength]

Nope. Go for it.

[@thearchives446]

Koenma are they dainty?

[@Sealed_Chamber]

@@thearchives446 I was told that the wrists in question exceed 12" in circumference.

[@thearchives446]

@@Sealed_Chamber lmao that cracked me up! Forgot i even left message

[@andreasmahr238]

Interesting Information! But I don’t understand why he is grabbing the bar Like this in the excercise. He said in maximum pronation and supination there is Stress on the elbow. In the position where he grab the bar he has more pronation (similar like to an normal barbell). I would grab where the bar is slanted. A little bit more outside. So it would not be the maximum pronation and also not the maximum supination. After his explanation he should also do it, so maybe somebody can explain if I got something wrong?

[@bascorasco7984]

This exercise can also be performed well with a dumbbell.

[@tlz124]

This actually makes sense. If you do the skull crusher exercise, the upper arms don't stay in one place

[@flipfloplife]

My BF bought this bar and honestly I had no idea what to do with the thing Mystery solved. Thanks RIP! XOXO

[@asfdffd]

😂😂😂 hilarious and cute 😂😂😂

[@superoxidedismutor]

Is that an impression because of the video or are his radius and ulna curved???

[@uninamed2292]

It's the best exercise there is for the triceps. Not only does the shoulder flexion take the long head through a greater range of motion, it's also very easy on the elbows, wich can't be said for the shitty exercise skull crushers.

[@elkyrjamalaininen4445]

not available at my gym, no standard flat bench.

[@Gunnlaugurb]

What about the pump?

[@mynameisnobody3931]

Its almost like a pullover... it trains chest and lats too i bet. Even shoulders. Which is a good thing!

[@arseszarandi5622]

"Its your homework" Lmao so true

[@zakwilson3007]

12:15 with cc it says “a bitch jared hands me the bar” lol

[@bobgill4069]

"Skullcrushers" absolutely destroy my elbow joints. I have also been doing tricep pushdown like he showed but with the weight out front more and pushing to the ground versus toward myself with very heavy weight and these too have destroyed my elbow joint. Will these tricep extensions cause the same type of pain? I know I need to let it rest but when I start back up will the pain come back. I used to love "skullcrushers" nothing gave me better tricep results.

[@jarrydee2799]

I get very bad elbow pain to, BUT... I was doing them trying not to use my shoulders, I am going to try it this way and see if it gets better. Plus I been using a strait bar, might help using the EZ curl bar

[@Ameds613]

can someone explain why using the stretch reflex is permitted in some exercises, like this one, but not in others like the deadlift?

[@Barbellprofessor]

Meds the purpose of DL is to perform it from a dead stop. It requires lots of back strength to keep the back in* lordosis from the bottom. Bouncing the DL means you don't need that back strength and thus you don't get strong. If you want to use SSC on a deadlift, do RDLs

[@sleepingtube]

If you want to incorporate the stretch reflex that deadlift, you basically be doing a Romanian deadlift. It's a slightly different exercise. The RDL starts at the top, then you lower the bar until it bleeds we really tap the ground and then you pull it back up. If you are doing a standard deadlift and attempt to bounce the barbell off the floor, it's very likely that you will lose some tightness when the bar bounces. If you lose that tightness in your back, you very well might injure yourself.

[@rjones4163]

are standing tricep extensions ok to do?

[@lyaworski333]

It is better for keeping your back in a supported position by lying down on a bench, instead of standing. If you want to stand up or by vertical, doing weighted dips would be another great strength exercise for the triceps. It can be hard on your neck and shoulders to press behind the neck if you don't normally work on shoulder mobility of flexibility.

[@MikeKlug5]

How does this differ from a Barbell Pullover? I love the movement, I am just curious.

[@ianmcstruthers9937]

the barbell pullover does not have tricep extension, whereas this exercise does

[@mcmurph42]

I should've watched this video a long time ago.

[@mynameisnobody3931]

I do them without a spotter, that way i powerclean it up and lay down on the bench, so that i do 2 exercises in one.. seriously. I currently use 154 lbs for sets

[@8bitandfit]

actual tricep extension starts at 10:12 or so

[@Grimmjow19872]

Thank you

[@mynameisnobody3931]

I do this with 154 lbs alone, no problem. I clean the weight up in a front position and lay down with it from there

[@trudystilt2360]

The Nautilus pullover works the long head of the tricep better than any other exercise I've known.

[@anlu4043]

Trudy Stilt I partially agree. The Nautilus pullover machine made famous by Dorian Yates only works the shoulder extension portion of the long head of the triceps. It doesn’t work the elbow extension function of the triceps which is its main function.

[@trudystilt2360]

@@anlu4043 That shoulder portion is a really long section of the tricep that gets neglected in most other tricep exercises. Maybe this version Rip is teaching does even better at hitting the long head. I may have to try and compare. Overhead dumbbell extentions work the long head pretty well also.

[@72Dexter72Manley72]

A machine is ok to use but I have my clients use their bodies to stabilize themselves. With barbells and dumbbells you use more muscles. Less muscles are being used when using machines. I do these with dumbbells and people stare at me in the gym. I just look back, smile and say to myself. If they only knew. 👍 Their arms would be tight and huge by now. 👌

[@enriquecerradamartos2893]

Well, standard barbell curls hurt some people in their wrists, and also you could forcefully supinate and get a great contraction too. But I understand the point, so whatever.

[@jeffreybabino8161]

A lot of knowledge thare

[@jeffreybabino8161]

I believe that this is bar came out in the year 1972 that I know of

[@MrDavidTrionfi]

I would argue a much better exercise exists which is the exact same movement but you are hanging from a suspension training strap. I started doing these when my lying triceps extension weight became so heavy that Bench started to tip toward my head. If you want to use really heavy weight this is the way to go

[@baronmeduse]

Or just weight your bench to the floor.

[@connorw360]

My shoulders sometimes make a crack noise when i do these, dont think its anything to worry about though as it doesnt hurt and doesn't always do it

[@misterneckbreaker88]

Dry joints get some fish oils been on them recently definitely lowers some cracking.

[@reinaldogomes8666]

I always thought my backs were responsible for bringing my elbows close to my ck.

[@tfranc347]

So then, technically speaking, the distal tricep function is an isometric contraction if the elbows are locked to the sides of the waist during a push down, but not a concentric contraction.

[@connorw360]

I've been doing these then higher rips on a rope pushdown and my triceps explode