How To Grow "Horseshoe" Triceps By Changing Arm Positions (Technique Explained)
ฝัง
- เผยแพร่เมื่อ 19 ส.ค. 2019
- In this video we're looking at proper technique on the tricep pressdown and tricep kickback to maximize muscular development of the triceps while avoiding injury.
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. - บันเทิง
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You still doing online coaching? Because I was hoping to work with you.
Hey I was wondering is there a way you can do a video on how to do certain exercises for those with longer limbs
Do a PEScience youtube give - away!
Is there any evidence or research on the difference between limb length muscle growth that would be very informative I have some long arms and having trouble growing my forearms.
Thank you!
Science not clear enough, triceps transformed into a regular shoe.
This made my day😂
This made me chuckle
Ha!! Nice one
anyone knows if the tricep machine or dips count as hyperextention so replacement of the kickbacks
Yoo this underrated 😂😂😂😂
I can't help but crack up whenever Bro Jeff makes an appearance 😂 Excellent add-on to the TT Series
Gino Brouwers I always look forward to him showing up lol 😂
Bro jeff is my religion
Hail bro jeff
Cookie Cutter Crew Checking in!
What up gino
Idk man, bro Jeff didn't get that big by training incorrectly. Maybe stop dogging on him, what he's doing is obviously working.
hail bro jeff
hail bro jeff
Hail bro Jeff
You can get big with incorrect training. It's just that you're gonna kill your joints meanwhile. Others are getting strong faster and can keep their strength because their joints don't break down by accumulating rep after rep by unnatural movements.
Sure, he's more on point than almost any person I've seen in real life. However he obviously has genetic gifts as well as consistent training and dedicated lifestyle. His technique is not 100% in line with mechanics there is no such thing as perfection
Jeff...as Im watching your videos, I'm amazed by the quality and amount of effort and information in these videos. We really take it for granted. Thank you and keep up the good work👍
I actually somehow never realized I should be hip hinging on the pushdown. Makes sense mechanically. Just tried it and it's game-changing. Think this'll help my lagging lateral head a lot. Thanks for the great video Jeff!
Yo how you doing bro
I always had problem developing my long head of the triceps and now I know why.
Thank you so much for sharing such a valuable tips Jeff!!
tinybuilder_j it is probably a genetics problem but doing it all right will help
@@pedroucb yeah yeah genetic plays a big role here
@@pedroucb I want to subscribe to the chanal please
@@jeongless33 I want to subscribe to the chanal please
You weren't doing those lying overhead tricep extensions with the arms angled a bit backwards?
By far the best youtube trainer out there today. Always nails the technique.
"Common error" explanation = Bro Jeff. Love it.
1:54 “straight ber or easy ber”. That accent came out as heavy as his reps!
Michigan/Great Lakes accent
Edit: Jeff is from Canada. But with that accent probably the part near the Great Lakes: Ontario.
Brrrr
Read this exactly at that point of the video.
Baaar
Mac Lethal baare
@@ABABABABABABABABABABBBBBB baar
Burr
The lighting/color grading in these videos is amazing. Wow!!!
Oooh, I love that technique tuesday intro. In my opinion the best intro on youtube.
Thank you Jeff. Since I started binge watching your videos I’ve learned quite a lot of new things. Been lifting for 3-4 years now with some setbacks. I’ve honestly made a lot of gains this past year putting your research & workouts into play. 🙏🏻🤘🏻🎉
I wholeheartedly endorse the arm program. I'm finishing up my first go round of it and my arms are definitely beefier. I added it to the upper/lower program in place of the normal arm work and it's been great. I'm going to do the same with the shoulder program next.
This is my favorite tricep video from you. Wish this was uploaded yesterday because I did my tricep workout last night.
i love how you put science and studys into everything, amazing
Probably the best part of his content and what brings me back
Hey Jeff, can you do a video covering the serratus?
Good call. Undertrained muscle
Dennis Liu that would be dope
Mine are pretty developed I'd say that heavy weighted chins and heavy ohps and push presses did the job. It would be interesting to see what Jeff has to say about the serratus.
I’ve read that pullovers are verry good for serratus muscle 💪🏽
@@prosteneres7854 and banded pushups!
This series is better than a lot of stuff on Netflix.
Indeed, good for making super soldiers.
oh yes cuz netflix is well known for having lots of content specifically for lifters
Another excellent video Jeff. I like your use of research to support the movements presented.
Right when I need triceps lessons since it's my weak muscle and Jeff release a new video about triceps.
This technique just changed my life
I'm taking all of these tips and applying them this week. Thanks, Jeff!
These are kicking my ass in the best possible way, Jeff.
Great content. Good info, no stupid sidekicks, gags, bits, ten ads, clickbait, not screaming, Damn people... Just the info please, and this guy gives it.
Need a "Best of Bro-Jeff" video, or "Bro-Jeff goes to the Gym" V-Log
I need an extra horse shoe for my horse, thanks! I’ll Try this!
Soo much work into the video ! Amazing Jeff!
your triceps is a goal honestly. congrats man
4:34-4:59 favorite part of the whole video. Thanks for the great information, Jeff- Love your educational vids!!
the look he makes at the camera during the upright posture is priceless
hey just forgot leaning forward isnt for everyone for example i have a shoulder injury that hurts if I do pushdowns while leaning forward so I must stay up right.
@@inwardheelallday you’re just weak
@@bradentoncane8830 your right but i got over and got strong, problem solved
So many flaws in this video; emg does not represent muscle activation, pronated grip does cause the shoulder change it's angle causing a different mechanics as to where on the triceps the line of force ''hits more'', causing a difference on the preferred head or part of head etc etc.
love how "wrong Jeff" has the Beats headphones on
Pretty crazy how much of a better squeeze I get when tucking the elbows on the ez curl bar pull down, thank you Jeff
I watch only cbum, joe frazer and obviously Jeff Nippard for bigger gains. The best detailed explanation I only get from Jeff, he puts so much energy and time in his videos it’s almost crazy
4:53 is the type of awkward eye contact I don’t want to see in the gym bro Jeff 😂😂😂
Bro Jeff trains with much more intensity. He's a true 5%er
best fitness videos on the platform period. science beats everything no matter what.
This bro Jeff does each every variety of exercise that I see ppl in my gym doing
jeff when you say "bar" you sound so irish LOL. i love your explanations! cheers
Canadian accent lol
I'm in a bad habit of standing upright when doing cable push downs. Thanks for the reminder!
Best series ever!
Love this channel pls keep up technique tuesday
The Bro Jeff outfit for bad form is a nice touch. Great content overall.
Why are you saying bro jeff is performing excersises wrong when he built as good a body compared to you science jeff xD? IMO
Bro Jeff is on gear while science Jeff is natty
Checkmate lol
Bro Jeff changed his training to bro style just before the video
Bro Jeff has various forms of joint issues
I've never laughed so hard. Bro Jeff was just extra in this video.😂😂😂 This technique video is amazing, I'm always looking for more training for the triceps. Thanks Jeff! 👍🤣
Excellent video. It has solid content with clear explanations and good illustrations of exactly what he was saying. No BS. Self-promotion was at the very end and very short.
What a wizard, with quality info.
5:58 I was wondering why guys and gals at the gym kept doing cable exercises sans attachments. It's to provide a more stable grip on the cable, more control over the cable. Makes sense. Thanks Jeff. Always learning from you.
Also remember that the shape of your horseshoe and how low it is largely determined by genetics, compare Roelly Winklaar to Shawn Rhoden
Loving bro jeff, adds some humor to already perfect videos
quality of your videos is top notch.
i want a "jeff saying bar" compilation
its like he says it with 2 rs, barr lol
I always watch before the gym for motivation hahaha
Jeff you're beast, loving the content as usual
Thank you for adding the hazard symbol. Too many channels just go on a rant and I can’t tell if what I’m looking at is what I’m supposed to do or not to do.
Been doing your full body program been loving it except I add abs to everyday and dumbbell press instead of bench. Been able to lift a lot more doing a full body cause I can focus on just that one exercise and not having to worry about the rest of the muscle groups cause I’ll just hit it tmrw 😁
How to utilize rpe? A Video about it would be amazing :)
onat deviren Alan thrall has a good vid about it
What's rpe
@@user-gw1li6jq5i rate of perceived exertion. Means how much of the juice is left in the tank AKA amount of effort you put into the lift
Santiago Aguirregaray Pintos I will take a look at it thanks mate
@@user-gw1li6jq5i it's full form is rate of perceived exertion. It's measured by the borg rating of perceived exertion on a scale of 0-10. Essentially it's a quantitative measure of one's rate of exertion during a physical activity.
"0" being the least and "10" being maximal.
highly recommend all of those, triceps grow is crazy
Love that you covered this! I have massive long heads. But lagging lateral to pronounce the arms... thank you!
Gotta admit I'm certianly not lagging on triceps, although right is very slightly bigger, being my dominant arm.
Gotta stop fappin' if you want that symmetry!
Ah. Bro Jeff makes an appearance 3:04, 4.36! Literally had my dying
Such valuable information for free, you're a legend
Quality content as alwaysssssss
Can you make a video on quickest and most effective way of recovering from soreness?
Yeah!
Eat, Sleep, maybe some SMR. But mainly don't train your bodyparts once per week, that's how you stay forever sore. I barely get DOMs anymore with 2x-3x frequency per bodypart.
Longhead video with no overhead movements, technical failure Tuesday
I've been watching your videos since the start of my lifting journey. Now that I have a bit more knowledge on the subject, I am starting to realize just how well you breakdown all the exercises and explain them. I can't thank you enough for your detailed breakdown videos on all the exercises. Watching your content will surely help to keep them gainz coming!! THANK YOU!!!
More bloopers next Tuesday as well please. Those few clips at the end were great.
I've actually made noticeable gains in my triceps... especially the long head by incorporating under hand grip pressdowns on the cables... to each his own
It's interesting that Jeff says that those are useless o_o"
@@oWMatt they are
@@Ryan-gz6ym if you like them and really feel it then they aren’t pointless, just not for everyone. Cbum and a few other bodybuilders do them, so they might be good for mine muscle connection or if your super strong and max out the stack when doing them normally.
Because they work. Studies show higher EMG activation in the long head of the triceps than in the regular overhand grip.
@@oWMatt Jeff also has strings for arms
My problem is my triceps inserts so high up, so they always look small even if they could grow (and they grow so slowly lol)
thats what they all say
@@Hazie404 nah my gym partner actually has shit bicep inserts, he strict curls 40s for 8 reps and still has small biceps
Jeff's videos are very tutorial. His explanations are very smart simple and helpful. Thanks for it.
Jeff , you are wise beyond your years
Shawn Rhoden wants to know you location
My long head is getting hard just watching this
Always the best content no wonder you have over a million followers and you will always keep them.
That’s some good information, I´m studying in physiotherapy and I completely agree with everything you said. Very nice and well made vid bro
You look like the buff version of Drew Lynch
(Compliment)
lol i used to comment on Drew's video that he looked liked Jeff
this should be more liked
Did a vampire film this? Where the hell is the camera person's reflection? LOL
Damn.. Just moticed
Tripod are really a thing isn't it ?
@@rayanemabrouki3524 That's what I was thinking but surely you'd see the legs extending out at least one of them right? LOL
At 6:26 you see the dude's white trainers and the white cap on his head. Looks like distance shots with a variable zoom
These videos are absolutely brilliant
I love it when Bro Jeff shows up. 3:51. He's my favorite TH-cam Personality.
That thumbnail...what body fat % do I need to get in order to have that black hole near my elbow
3 to 5
The ultimate exercise :facepulls
Oops wrong channel
Thanks for the video! Picked up a few things I'm going to incorporate into my triceps workout!
Great explanation as always. Thanks Jeff
4:55 - Do you even gym bro?
Big tricep = Huge arms
Look at Markus Rühl for example, he has huge bicep but his arm is not aesthetic as he has tiny triceps.
What about Arnold 😂😂
@@honeyahlawat2917 umm Arnold had huge triceps..
It's hard to point Arnold's body part that wouldn't be described as "big"...
I LOVE THIS SERIES!!
Tuesday is my favorite day of the week now
Great video, Jeff!
Technique Tuesday is back 💪💪💪♥️♥️♥️
Sick queues man this was super helpful thank you
Very educational, thank you Jeff & Bro Jeff 💪
Love this video, thanks for all the info on how to grow my triceps!
Great video as always! Bro jeff cracks me up everytime
I got addicted to your channel and now im getting f'ing huge
I like your videos, well put together and explanation of how every movement is done
Great content backed by research and actual physiological science. Awesome!
Always look forward to Bro Jeff
C'est parfait Jeff, comme pour chaque vidéo que tu mets en ligne :-)
Did all 3 Excesices this morning, What a day to watch this Video
Great video Jeff, something i've stuggled with is triceps and the long head. Keep up the great videos =)
Jeff great video as always great explanation.
Petition for more Tuesday's in a week so jeff has to make more technique tuesday's