Name: Exercises for Triceps for Every Head (HIT EM ALL!)
Uploaded: 2019-03-12T14:49:20.000Z
Duration: 8 min 31 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

So today I'm going to show you everything you need to know about the triceps and more

important, how to start targeting them the right way in your workouts.

Why don't you use the muscle markers instead?"

We're going to break out the muscle markers to show you how to start hitting your triceps

Okay, first of all we need to always put the science back in strength because that's what

we do here at ATHLEANX, and we need to start with a little bit of an anatomy lesson.

The triceps: there's three heads, obviously, by the name "tri".

Where they all originate and where they all attach is really important for how we're going

The front part of the horseshoe here is the lateral head of the tricep.

Then this big meaty area here is the longhead of the tricep.

Now, they all commonly insert into a tendon that feeds into the other side of the elbow

joint here, which we'll get into in a second.

The medial head actually sits way up underneath here and it actually lays underneath the longhead

So you can't really see that all that much, but it's a very important muscle, in terms

of providing stability to the overall tricep muscle group, and therefore allowing you to

maximize your strength across all three heads in all your different exercises.

Now, all of them, again, cross here into the elbow, which means they will extend into the

So I don't care what exercise you're doing.

They're all going to work the triceps if you're extending your elbow.

However, one of them starts – not here on the arm – but it actually goes onto our

That's why it's called the longhead, because it actually goes here.

You can see that it attaches all the way back here.

If you want to train your longhead you must create enough tension on there to maximize

the contraction of the tricep, meaning you want to stretch that thing out and get it

Okay, you can see that my arm is up here over my body, and as I push out I'm getting extension

of the elbow, and obviously tricep contraction.

We also could – some would say – take a dumbbell and put it up over our heads and

My problem with that exercise is that you're actually internally rotating the shoulders

here to grab the dumbbell with this elevation of the arms.

If you have a shoulder problem, or an impingement in your shoulder already, that could hurt

It can increase some compression in the joint.

The next thing you could though – like I said, don't always think about standing

up into this position – if I were to lay down on my back and put my arm up into this

position you have, actually, one of my favorite exercises, which is the tricep – the lining

You could do this with an easy curl bar, you can do it with dumbbells.

Here I like to do them with dumbbells because it allows me to get a little bit further back

behind my head so when I'm contracting I still have some tension here on the triceps, as

Now, here's one thing I'm going to tell you that is very important that others might tell

They might say "Well, what about the contraction of that?"

Well, if we know the longhead is stretched maximally by putting your arm up over your

We know that the function of the longhead is not just to extend the elbow, but to also

You need to start doing some exercises that extend the arm behind the body while you're

There's something called active insufficiency, which means that you don't get a lot of

You don't get a lot of tension generated in this position because it's maximally shortened.

However, what it does have the ability to do is show you what peak contraction feels

I could tell you right now, a lot of us suffer from the inability to have a good mind-muscle

connection, in any muscle group that we're working.

So we would use two particular exercises to help us get that feel of the contraction right

from the get go, before we start our tricep workout.

These two would be a cobra pushup – like I'm showing you here – and you can see that

my arm is extended back behind my body and again, we might want to do something like

It's a killer exercise in terms of feeling that peak contraction albeit, at a little

We're not relying on it to build that much muscle.

We're relying on it to help us develop that mind-muscle connection.

One last thing you might want to try if you're still a non-believer in that, is just stand

out here, put your arm – straighten it all the way out.

So we've got tricep extension here, or elbow extension so our triceps should be working.

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Exercises for Triceps for Every Head (HIT EM ALL!)

stretch

develop

manipulate

strength