@@shengshaoyi nice job hating. It’s more so the fact that newer lifters can learn tons from this channel. Congrats on thinking your smarter than you are 👍👍
This study also aligns with other recent studies on incline vs flat bench pressing and seated vs standing calf raises. Turns out placing part of a muscle group (long head, upper pecs, gastroc) in a position where it can't contribute to a lift does not, in fact, cause the rest of that group to compensate for its absence and thus grow more. Good point about excercise variety at the end though. Variation is important for hypertrophy, so we shouldn't jump the gun and start erasing a bunch of excersices from our routines just because they aren't the most optimal.
@@Drunken_Hamster what I found: "Varying exercise selection had a positive effect on enhancing motivation to train in resistance-trained men, while eliciting similar improvements in muscular adaptations." Plus, variation would ensure you to hit all fiber muscle. Example for pecs, I would do incline pec and dips to target upper middle and lower head
@@mrlokoss I swear dips don't target pecs. At least not on the dip assist machine which I never got off of in the 2mo I went to the gym. (though I dropped 100lbs of assist by the end of that 2mo timespan) I felt dips all in my tris, but not the pecs. My bench (and pulldowns for that matter) WOULD NOT go up significantly in that time, hence why I quit. Trying to work up the motivation and knowledge to go back and try again, as well as get financially stable, but I'm still not confident I can get my chest strength to grow as I feel benching in my biceps and I could never (in 2mo) get a good mind-muscle connection with either my chest or my lats. Didn't matter if it was DB, BB, Flys, Machines, Cables, or assist machines... Closest was MAYBE the chest press machine but IDK... It was 6 years ago, so my memory has already solidified in its pessimist/realist bias.
The Overhead extension has worked great for me Jeff and thanks for showing the exercise- started it maybe 2 months ago, and it definitely has assisted in making some of the weight feel lighter, along with making my arms show a presence a couple days after exercising. Must be doing something right.
As a fellow "short king" myself, you are my genuine fitness inspiration and each advice I try out and most of them have worked greatly for me, will definitely try out the triceps workout routine next time!
@Ryan_7389 for triceps? I like doing heavy DB french presses at a slight incline or overhead extensions, then for a second movement a simple tricep pushdown. I also do dips for chest so my triceps might get a little bit extra from that but i doubt its much since i always feel it in my chest
You’re freaking awesome bro, thank you for doing all the hard work while I just hop on the tail end recommended stuff! Just don’t ever stop being awesome !
I think really loving an exercise can matter too, even if it’s not the “best”. I truly love skullcrushers to my chin, it just feels amazing for my leverages and body and I enjoy doing it.
Loving an exercise will naturally make you more consistent in it, aswell as pushing it harder, which is way more important than any optimal exercise technique
This. I sometimes feel like science based lifters can go a bit too crazy on whatever the new study says, if you have an exercise that you love and go absolutely nuts on, you will most definitly see more results. You are not an average from a study, you are an individual.
Overhead extensions are what really builded my triceps , i tried pressdowns , and they aren’t bad , but nothing is as fatiguing as just doing overhead extensions to failure. I always knew this exercise is superior to press downs and lying skull crushers because the growth i see from doing overhead extensions is noticeable from week to week
@@johnjohntv1195I do sitting down on bench at a high incline on cables pulling from floor but need someone to lift it to you, but it is a game changer trust me
Dear Jeff, absolutely love your work man. Can you please Do a video On back exercises and their progressions. Maybe include some calisthenics too. Also can you include more calisthenics on your research. I mean We need science based calisthenics.
I have had such a hard time picking the right tricep exercise as a new gym goer and ever since i have discovered jeff, i found better ways to make gains and enjoy going to the gym now. Thankyou Jeff, your my “go to” guy for anything i need involving the gym
When im struggling or trying to target a specific muscle group, i just search Jeff's videos, which just shows me the correct technique form and basically what 3 exercises i coulddo.
I didn’t know this, but the overhead cable extension is one of the only Tricep isolation exercises I do, and I’ve shown a lot more improvement since swapping skullcrushers out for it a year or so back.
Thanks for the heads-up! I completely replaced overhead extensions with skullcrushers in the past but I'm gonna do them alternatively in different sessions now!
Cringe. Overhead is not ideal. Go read up on anatomy. The strongest position triceps is a 35° flare, side of body. Not overhead. Overhead is a great way to reduce the weight you can move, and place stress on shoulders, removing more tricep action. It's not ideal. Ideal will forever be press downs while getting the hand slightly behind the body.
@Twizzler300 1. The stretch on the triceps is better 2. Your own weight helps you when doing pushdowns which takes away from the triceps 3. More weight = More stress on the elbows and wrists 4. Watch the goddamn short
@@RizzyCatPTSD 1. The tricep grows through contraction, not stretch. 2. Getting the hands behind the body and standing back allows a full range of resistance. 3. You're putting the tricep in a place where it will be limited by the shoulder, therefore spreading the resistance AWAY from the tricep. Learn basics, kiddo. Overhead is not some magical gobbledy gouk that makes your arms blow up. Training with the right resistance profile for your strength is. "Win the argument!" Wow you must be strong, and have proof yourself?
@@RizzyCatPTSD "your own weight helps during press downs.." are you a REDACTED? you don't move the weight stack with your bodyweight.... your just exposing your own brain at this point, and it's looking VERY smooth.
Awesome brother great clip. I’ve found over head dumb bell extensions, rope tricep extensions along with kick backs developed the crap out of my arms. Also diamond incline pushups on deload weeks are amazing too
I always switch it up every session. Like different exercises. And I noticed the kickbacks feel so much better, And I also gained a bit muscle mass on my triceps. Thanks!
Great. I don't train so much and always felt just doing overhead for triceps isolation would be most efficient, as the other angles are mostly covered elsewhere. Glad to see my hunch was right.
As a nearly 40 year old with 38 BMI and pre diabetes, I am thankful to you Jeff for giving out a proper scientific workout regime. You have been a blessing for people like us who cannot seek such guidance otherwise.
I never did overheard extensions until a few months ago, and after three months of incorporating them into my sets, I’ve noticed a HUGE change in my triceps strength and appearance
Can confirm about the overhead extension. I'd even recommend the machine where you can sit down, and the handle rests on a platform behind your head. Nothing but your tricep.
I have definitely noticed that my triceps started to really shape up once i started doing overhead extensions! Good to know theres evidence supporting this
I remember in one of your videos you said it was a great strategy to work the muscle group in all different lengths of the muscle when it comes to the shoulders, biceps and triceps.
I really like skullcrushers behind the head, even going well below the level of the bench. You don't get the stretch under load of overhead, but you get the same elbow flexion with humerus elevation as with overhead cable extensions, and I find them much more suited to heavier weights.
every workout video : this one is the best, but are the others suck? NO you have to do the others as well. just do them all all all all DO THEM ALL!!! ITS GOOD!! JUST DOOOOOOOOOOOOOOO IT!!! YEEEEEEEEEEES
The thing is you're natty but it actually looks like you're muscles function well and you have good inner body strength. I'm a 20 year's old male and I've been skipping and shadow boxing for a few a few months now. You really inspire me to start weight lifting. Keep up the good work.
I'm doing overhead extensions and kickback for 2 months after watching your videos. People always stare at me. I feel like a nerd and pro at the same time for some reason)
As a recent gym goer you really have been a life saver Jeff
No cap. I have a friend out of town who wanted to get into it. Sent him to this channel and dr mike 💪
@@money657good stuff man 🫡
@ don’t worry, we won’t
If you're new to the gym then I promise that your triceps isolation exercise selection is completely irrelevant to your physique progress.
@@shengshaoyi nice job hating. It’s more so the fact that newer lifters can learn tons from this channel. Congrats on thinking your smarter than you are 👍👍
Jeff, you’ve got our support! From Washington DC with love and much respect, bro! 💪🏾
Nothing but respect for you
Bro, finally gave some, correct information, TNF and ryjewers said this a long time ago.
Thank you for honesty, and info.
This study also aligns with other recent studies on incline vs flat bench pressing and seated vs standing calf raises. Turns out placing part of a muscle group (long head, upper pecs, gastroc) in a position where it can't contribute to a lift does not, in fact, cause the rest of that group to compensate for its absence and thus grow more.
Good point about excercise variety at the end though. Variation is important for hypertrophy, so we shouldn't jump the gun and start erasing a bunch of excersices from our routines just because they aren't the most optimal.
Do you really have to get variety in, though? Or is it more about the reduced sets when you drop a movement out?
@@Drunken_Hamster what I found: "Varying exercise selection had a positive effect on enhancing motivation to train in resistance-trained men, while eliciting similar improvements in muscular adaptations."
Plus, variation would ensure you to hit all fiber muscle. Example for pecs, I would do incline pec and dips to target upper middle and lower head
@@Drunken_Hamster if you only ever do the most "optimal" exercise for each muscle group, training will get boring very quickly
@@mrlokoss I swear dips don't target pecs. At least not on the dip assist machine which I never got off of in the 2mo I went to the gym. (though I dropped 100lbs of assist by the end of that 2mo timespan)
I felt dips all in my tris, but not the pecs. My bench (and pulldowns for that matter) WOULD NOT go up significantly in that time, hence why I quit. Trying to work up the motivation and knowledge to go back and try again, as well as get financially stable, but I'm still not confident I can get my chest strength to grow as I feel benching in my biceps and I could never (in 2mo) get a good mind-muscle connection with either my chest or my lats.
Didn't matter if it was DB, BB, Flys, Machines, Cables, or assist machines... Closest was MAYBE the chest press machine but IDK... It was 6 years ago, so my memory has already solidified in its pessimist/realist bias.
@@sakuhakkinen9187 What do you think is the minimum exercise variation to keep the average person "interested"?
Ever since you started to preach over head presses all that time ago my triceps have blown up so much
mostly my long head, it was lacking before but now my long head is huge.
wish i could grow the other head...
@@kaiserfakinaway5909 Big feel.
Mine too
@@kaiserfakinaway5909 No Diddy
@@kaiserfakinaway5909the other head doesn't grow😂
The Overhead extension has worked great for me Jeff and thanks for showing the exercise- started it maybe 2 months ago, and it definitely has assisted in making some of the weight feel lighter, along with making my arms show a presence a couple days after exercising. Must be doing something right.
How are you doing Jeff?
@DontReadMyPicture089I won't bozo
Acting like he almost got killed 😂
@@RyanS4747 He did get hospitalised.
I'm not Jeff but I'm doing ok
What happened?
Jeff I want to thank you for solidifying my routines in the gym and giving me faith that the work I’m putting in is worthwhile. So thank you
As a fellow "short king" myself, you are my genuine fitness inspiration and each advice I try out and most of them have worked greatly for me, will definitely try out the triceps workout routine next time!
Best things come in small packages bro
short peasant
Dwarven king
5'5" here but maybe only halfway to Jeff's build. If that
@@ma0491på
P
P
I switched to overhead extensions being my main tricep movement about a year or so ago and have definitely seen more growth than i used to
What else do you do?
@Ryan_7389 for triceps? I like doing heavy DB french presses at a slight incline or overhead extensions, then for a second movement a simple tricep pushdown. I also do dips for chest so my triceps might get a little bit extra from that but i doubt its much since i always feel it in my chest
Im regular follower of yours just happy to see you back at work ❤
Glad you’re here and doing this content. You’re an inspiration Jeff! Got big af watching your stuff!
Nice to see Jeff's doing better
Tks God
A guy pushed him over. Jeez. He's not made out of paper.
He had his neck grabbed and pushed full force that could have been very dangerous he didn't just get "pushed over"
@@Pencilling Exactly, it could have been. It wasn’t. If he got hurt from that he is a pussy.
@@LlamasAreBesthe literally neck punched him😂 if he did that to you the reaction would be the same or worse
You’re freaking awesome bro, thank you for doing all the hard work while I just hop on the tail end recommended stuff! Just don’t ever stop being awesome !
Overhead extensions keeping you big as hell
hes like 5.2
@@aurimassakalauskas7319 r/woosh
@@aurimassakalauskas7319he's 5'5" and still massive
@@aurimassakalauskas7319and you’re a string bean
@@aurimassakalauskas7319 He's 5'5 and has an amazing physique and puts in a lot of hard work, unlike the likes of you
Glad ur doing better jeff, your videos help me alot as im new to working out
I think really loving an exercise can matter too, even if it’s not the “best”.
I truly love skullcrushers to my chin, it just feels amazing for my leverages and body and I enjoy doing it.
Loving an exercise will naturally make you more consistent in it, aswell as pushing it harder, which is way more important than any optimal exercise technique
@@Gabrieldocafe completely agre
This. I sometimes feel like science based lifters can go a bit too crazy on whatever the new study says, if you have an exercise that you love and go absolutely nuts on, you will most definitly see more results. You are not an average from a study, you are an individual.
Just been using 2 chairs for last 40 years. It works!!!
Proving it on your channel garageman 💪
Overhead extensions are what really builded my triceps , i tried pressdowns , and they aren’t bad , but nothing is as fatiguing as just doing overhead extensions to failure. I always knew this exercise is superior to press downs and lying skull crushers because the growth i see from doing overhead extensions is noticeable from week to week
Which type of overhead extensions did you do?
💯 percent
@@johnjohntv1195I do sitting down on bench at a high incline on cables pulling from floor but need someone to lift it to you, but it is a game changer trust me
>noticeable growth from week to week
first month in the gym?
Because of you I started doing overhead extensions and my triceps have grown tremendously!! Thank you very much for the tips!
Which of the overhead press movement in particular do you do?
@@Abrahamtrades_fx About 20 seconds in on this video, that exact exercise. It makes your triceps burn 🔥🔥🔥
@@Abrahamtrades_fx Overhead cable extension 👍
Dear Jeff, absolutely love your work man.
Can you please Do a video On back exercises and their progressions. Maybe include some calisthenics too. Also can you include more calisthenics on your research. I mean We need science based calisthenics.
Back - Pull ups
Quads - Sissy squats, reverse leg extensions
Hamstrings - Nordics
Biceps - underhand pull-ups
Triceps - close push-ups, dips
Chest - deficit push-ups, dips
Shoulders - handstand push-ups
I have had such a hard time picking the right tricep exercise as a new gym goer and ever since i have discovered jeff, i found better ways to make gains and enjoy going to the gym now. Thankyou Jeff, your my “go to” guy for anything i need involving the gym
When im struggling or trying to target a specific muscle group, i just search Jeff's videos, which just shows me the correct technique form and basically what 3 exercises i coulddo.
So glad to see you back, keep doing your work Jeff!
I didn’t know this, but the overhead cable extension is one of the only Tricep isolation exercises I do, and I’ve shown a lot more improvement since swapping skullcrushers out for it a year or so back.
Been waiting for Jeff's video on triceps. I was confused about the overhead stuff. As usual, Thank you Jeff.
The things we do for long head 😊
pause
It might seem crazy what i’m about to say…
Glad to see you're doing well Jeff, I hope you get full recovery physically and mentally
I do french press for triceps. Which is some sort of overhead press. As soon as I started doing french press I saw my triceps growing much faster.
i do french press in the mornings, it helps me poop
@@VTHokie good for you i think
Thanks for the heads-up! I completely replaced overhead extensions with skullcrushers in the past but I'm gonna do them alternatively in different sessions now!
Overhead extensions are basically standing skull crushers
@@saitamaking324 Well, if you mean skull overs. And the difference is of course in the resistance profile.
Thanks for this, I've been refining my triceps routine and this is just what I needed to see.
My friends are about to eat their words lmao. We've been debating on pushdowns vs overhead extensions for years now and it's time to win the argument
Cringe. Overhead is not ideal. Go read up on anatomy. The strongest position triceps is a 35° flare, side of body. Not overhead. Overhead is a great way to reduce the weight you can move, and place stress on shoulders, removing more tricep action. It's not ideal. Ideal will forever be press downs while getting the hand slightly behind the body.
@Twizzler300
1. The stretch on the triceps is better
2. Your own weight helps you when doing pushdowns which takes away from the triceps
3. More weight = More stress on the elbows and wrists
4. Watch the goddamn short
@@RizzyCatPTSD 1. The tricep grows through contraction, not stretch. 2. Getting the hands behind the body and standing back allows a full range of resistance. 3. You're putting the tricep in a place where it will be limited by the shoulder, therefore spreading the resistance AWAY from the tricep. Learn basics, kiddo. Overhead is not some magical gobbledy gouk that makes your arms blow up. Training with the right resistance profile for your strength is. "Win the argument!" Wow you must be strong, and have proof yourself?
@@RizzyCatPTSD "your own weight helps during press downs.." are you a REDACTED? you don't move the weight stack with your bodyweight.... your just exposing your own brain at this point, and it's looking VERY smooth.
@RizzyCatPTSD th-cam.com/users/shortsCywhB_MNJ6o?si=pfioO4T2OofKh25m
This video really opened my eyes to the importance of overhead extensions. I had no idea they could impact all three heads so effectively.
Glad to see you back there 🔥🔥
Looking good Jeff, glad to see your doing will king 👑
Awesome brother great clip. I’ve found over head dumb bell extensions, rope tricep extensions along with kick backs developed the crap out of my arms. Also diamond incline pushups on deload weeks are amazing too
I love this guy, well detailed information on exercises and tips!
That overhead is giving you the deepest tricep stretch, so this makes a lot of sense. (Thanks, Dr. Mike!)
I like the kickback… never even knew you could do that but i can see it helping you isolate the tricep easier than other variations of the pull down
Best fitness influencer imo 💪🏽
I always switch it up every session. Like different exercises. And I noticed the kickbacks feel so much better, And I also gained a bit muscle mass on my triceps. Thanks!
You are my go to when looking for a new exercise Jeff. I hope you’re doing well
Perfect, I needed to see new tricep lifts, I will put these to the test
Thank you jeff
Thanks Jeff, still loving the katana overhead cable press I learned from you.
Appreciate the useful information brother 💯
Did the kickbacks for the first time today. Thanks for the tip!
Glad your back after the incident Jeff
Skull crushers and then finish with overhead press to failure for me was a game changer.
I’ve been stuck in a rut with my tricep workouts. Definitely going to incorporate more overhead extensions and see how it changes things.
Love you Jeff, thank you for being a decent human being
Overhead extension is my favorite exercise of all time it just feels magical and actually delivers as well
Dude you have got me hooked on overhead cable extension it blows my arms up like nothing else.
Realised it lately. Can definitely vouch for it
Litterally the only triceps exercise i have been doing for a month, I also think it feels better on the elbows and shoulders. Total win
old school legends methods>>>
If you want to be big then lift heavy!
Love how he comes up with new studies for every shorts video
Welcome back Jeff.
been doing overhead extensions for a few months now and I definitely see the difference, one of my favorite exercises now
Thanks man. This is just what i needed
YOU'RE BACK! MY MAN
Great. I don't train so much and always felt just doing overhead for triceps isolation would be most efficient, as the other angles are mostly covered elsewhere. Glad to see my hunch was right.
Love the videos but had to especially shout out the ALD NBs! I have the same pair - most comfortable shoe I own
As someone who’s already been doing all these for a while, this makes me feel good
Looks like I'm adding overheads in, thanks Jeff!
Jeff I respect you for dealing with the assault situation so we’ll hop you’re doing good
Thanks Jeff ❤
Love seeing your scientific content 😊
Exercise variety... is also good for fun! I tend to stick to certain routines a lot more if they are fun.
That close grip bench press has super beneficial for my tri development as of late.
As a nearly 40 year old with 38 BMI and pre diabetes, I am thankful to you Jeff for giving out a proper scientific workout regime. You have been a blessing for people like us who cannot seek such guidance otherwise.
As a bio major, I appreciate the amount of research you put into these videos. Thanks and I hope you are doing better!
I KNEW IT !!! overhead extensions are too good 🤌
When i started doin skull crushers i started noticing huge improvement in muscular development of triceps.
I never did overheard extensions until a few months ago, and after three months of incorporating them into my sets, I’ve noticed a HUGE change in my triceps strength and appearance
Been loving the katana extension since you suggested it 💯
Love these videos so much useful
Love the buzz bro ❤
Love your content brother
Thank you Jeffrey love you
Can confirm about the overhead extension. I'd even recommend the machine where you can sit down, and the handle rests on a platform behind your head. Nothing but your tricep.
Another helpful pro tip from the shire
How are you Jeff? You were nearly KILLED!
I have definitely noticed that my triceps started to really shape up once i started doing overhead extensions! Good to know theres evidence supporting this
I remember in one of your videos you said it was a great strategy to work the muscle group in all different lengths of the muscle when it comes to the shoulders, biceps and triceps.
I really like skullcrushers behind the head, even going well below the level of the bench. You don't get the stretch under load of overhead, but you get the same elbow flexion with humerus elevation as with overhead cable extensions, and I find them much more suited to heavier weights.
Pushdowns + overhead extensions are all I really use. Pushdowns get my elbows nice and warmed up for overhead extensions later on in the session.
Hey Jeff, I saw that video with that aggressive dude, what a bully he is, hopefully the police will take care of that!.. Hope you doing great! Cheers
I do this and assisted dips and my triceps are finally growing!!
every workout video : this one is the best, but are the others suck? NO you have to do the others as well. just do them all all all all DO THEM ALL!!! ITS GOOD!! JUST DOOOOOOOOOOOOOOO IT!!! YEEEEEEEEEEES
Overhead extension is my favourite tricep exercise, you really feel it
Glad to know I was right, I felt like the overhead did the most for years and was told otherwise.
The thing is you're natty but it actually looks like you're muscles function well and you have good inner body strength. I'm a 20 year's old male and I've been skipping and shadow boxing for a few a few months now. You really inspire me to start weight lifting. Keep up the good work.
“Does that mean you should only ….” YES ‼️‼️ That’s exactly what it means
Best I can offer ya is that weird dip machine at planet fitness, take it or leave it
9n my experience, this is facts. When I started making a point of always doing 1 overhead type of movement, my triceps blew up immediately.
I'm doing overhead extensions and kickback for 2 months after watching your videos. People always stare at me. I feel like a nerd and pro at the same time for some reason)
Barber blessed you man
After two years every vid I watch of his basically just tells me “keep doing what you’re doing” I think that’s probably a good sign.