“My Triceps Aren’t Growing” (HERE’S WHY!)
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- เผยแพร่เมื่อ 25 มิ.ย. 2024
- If you’ve tried everything but your triceps just aren’t growing, you’re going to want to watch this. Here, I’m going to show you how to get bigger triceps by focusing your attention on the right area of this three headed arm muscle and the best triceps exercises for getting them to grow faster. I promise you, if you follow what I’m showing you then you will finally get this stubborn muscle to start packing on some mass.
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To begin with as always, it helps to review a little bit of triceps muscle anatomy. The triceps, as the name implies, is a three headed muscle comprised of the lateral head, medial head and long head. The lateral and medial head make up just one third of the overall mass of the triceps. The long head, all by itself, is responsible for two thirds of the overall size of the back side of that upper arm.
Most often, it is the long head that gets neglected when it comes to exercise selection. Despite the use of big compound movements like the bench press and close grip bench press, the triceps just won’t grow as much as they should. This is because the lateral and medial head of the triceps are most responsible for extending the elbow under load. This is exactly what these popular pressing exercises do. Without a significant focus on getting that arm up overhead (to place an extra stretch on the long head) or back behind the body (to get a tighter contraction on the long head) you simply won’t maximize the overall development of the arm.
That is easily fixable however. In this video, I’m going to show you three popular tricep exercises that can be improved to get more recruitment of the long head. Three of these are going to occur by taking advantage of more stretch while the other is going to help you get a stronger contraction.
The first is the lying triceps extension. It doesn’t matter if you are using a straight bar or an EZ bar to do this. The key is twofold. First, you have to make sure that you keep your arm angled backwards even at the top of the movement. This helps to keep tension on the tricep throughout the entire exercise. The second is the level of stretch placed on the triceps muscle at the bottom. If you stop short, and don’t allow your arms to travel back far enough at the bottom then you are going to lose the ability to tap into an extra stretch reflex for a more powerful contraction. This is something covered in a recent video but needs restating.
The next exercise is the triceps pushaway. This is often performed with either a cable or band setup. The key is not to angle your body too far forward when doing this. What happens is first, you limit the amount of stretch placed on the triceps once again. Standing more upright can greatly increase the elevation of the arm overhead. The second is the line of force of the cable becomes far less perpendicular to the forearm in the traditional version (which places less tension on the triceps muscle).
Third exercise that you will want to improve is the dumbbell overhead extension. Once again, this is popular because of its ability to get a great stretch on the long head of the triceps. The problem here is the dumbbell can be both limiting in terms of the depth of the stretch and harmful to the shoulder joint in the process. If you switch out to a plate, you’ll not only get a deeper stretch but you will put your shoulders in a more biomechanically favorable position.
Finally, if you want to get a stronger contraction on the triceps to assist in helping to grow bigger triceps then you want to do this last exercise. Instead of focusing all of your attention on performing standard triceps rope pushdowns with your elbows in front of your body you will want to figure out a way to get your elbow behind your body. This can be done with the offset pushdown shown. The longer rope on the working side will give you a chance to get more extension of the arm behind the torso. The non-working hand allows you to get a heavier load than a kickback while assisting with the eccentric overload as a self-spot on the way back.
All of these exercise swaps will help you to build bigger triceps. You won’t be saying “My Triceps Aren’t Growing” anymore if you try these. If you are looking for a complete program that will help you to build your best arms ever, be sure to head to athleanx.com and check out the Ultimate Arms program. In just 6 weeks, build ripped muscular arms that get attention while still training the rest of your body.
For more videos on how to build bigger triceps and the best tricep workout for adding mass, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published. - แนวปฏิบัติและการใช้ชีวิต
*NEW “FAST ACTION” Q&A* - Got a question about triceps training that I didn’t cover in the video? Leave yours (AS A SEPARATE COMMENT!) below and I’ll pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
Hello
Do you smoke?
Hey
I love you
Hey
Jeff’s triceps won’t grow anymore because his equipment hasn’t got a rest day
Well thats one way to put it
@@AftajNotHere lmao
Jeff is the one progressively overloading the machines
😂
Hey does anyone know what happened to focusing on a certain ab region in the six pack promise app? I don't see it😳
Rumor has it Jeff sleeps 4 hours on each side to avoid imbalances
Jeff already did a video about how your sleeping position is killing your gains...Jeff sleeps on his back
nailed it
@@mysharona6754 sleep on feet
nd it's wrong!
nah bro he's probably floating in air to increase the blood stream
Jeff is the guy who photoshops his muscles to make them smaller.
When did this Jeff glorifying start?😂 cuz there’s a lot of other you tubers that are more shredded than him (just a genuine question)
@@donghukim4203 Being shredded isn't the reason
@@donghukim4203 is just that when you on the game for a long time your reputation speaks for itself and people see thru it lol.other fitness youtuberjust havent been on the game too long alot of them have but most just wanna just have a youtube channel get sponsors sell shirts and protein powders
@@donghukim4203 jason blaha has more lean body mass than jeff. And he looks bigger in person
@Lauren Anderson That's the idea with Jeff. He is very sincere with people and instead of saying what he does right and why is he like this now, he firstly says what kept him from growing and what he did wrong in the past. He admits his mistakes and he isn't ashamed of what he was. You don't find this type of altruism everywhere.
Looks like Jeff's triceps have a back.
His triceps looks like it has its own lats and rhomboids and traps and Christmas tree 🎄 and everything 😂😂
If it was possible to have a six pack for each muscle this man would have em all
jeff's triceps have biceps
@@user-sk7il1ur9s lmao
@@user-sk7il1ur9s loool fax
Jeff's having too much fun playing with his fancy touch-screen TV.
At least he stopped painting his muscles with markers
Reminds me of John Madden drawing on the screen to break down a play (although Jeff is a little more reserved).
Haha
WOAH WOAH WOAH!!! Let me get this perfectly straight: You comment something that is completely unrelated to the fact that I have two HAZARDOUSLY HOT girlfriends? Considering that I am the unprettiest TH-camr worldwide, it is really incredible. Yet you did not mention it at all. I am VERY disappointed, dear tobo
holy shit how did this get over 300 upboats?
I’m such a believer in Jeff, I’ll buy his program twice a year to prevent wallet imbalances
Hahahahahaha
lol.......
Jeff: I need to have smaller arms, let me photoshop Jesse's arms on my body.
blazn0
Ouch lmao
😂😂 underrated comment
Ha ha ha
🤣🤣
The moment you think you have decent guns, new video :(
He's constantly looking for a chance to draw circles on his fancy touch screen TV.
Agma.io circles?
Jeff doesn’t do push-ups. The floor does Jeff-ups.
🤣😂🤣😂 funny man
Lolll
You win 😂👏
*earth*
Jeff downs lol
Jeff's triceps have a bicep
his triceps have biceps with more triceps on them
Mugiwara
40% of comments are “muscle imbalance” jokes.
58% are “killing your gains” jokes.
2% are about the video.
Samuel Aro yeah，this happens in a lot of TH-cam channel. At first I thought it was funny, but now I think it is a bit of annoying
Also on photoshopped thumbnail 😆
10% of youtube comments are exactly your comment
Which category does this comment fall in
Agreed..I checked the comments to see if anyone tried this or their experiences with what he spoke on and the first 50 comments down is just jokes I stopped looking.
1) Lying triceps extension 2:30
2) Triceps push away 4:15
3) Plate overhead extension 6:05
4) Triceps push down 7:53
Not surprised that gigachad is here
Jeff's knowledge on Anatomy is what makes me follow him...
Edit: Now the reply section is not about Jeff or the video but rather a war about commas and apostrophe.
Its really shit I cant lie
Hes not a good physiotherapist
@@ultimaoculis6389 I'm not sure that I can take the word of the guy that can't put a comma in his sentences seriously. I can't lie, its shit. Now you have a comma and your sentence makes sense. All that other sentence did was make you look stupid and demonstrate a lack of structure. You said its shit but then said you can't lie afterwards, making them seem unrelated. In other words. If you can form a proper sentence out of just 5 words, why should I EVER take you seriously over Jeff? Lets go back to being quiet.
@@ultimaoculis6389
You: *disses Jeff*
Mike: "so you've chosen death?"
@@cole5953 waah waaah waah bro issa internet not english lesson u really think u made any point by telling me where to put a comma I'm sorry your disabled brain needs commas for u to understand what I'm saying buddy
I'd love to see a series like this for different muscles, Hamstrings, Back, Biceps, Chest, Abs etc...
Yeah me too, this man is a legend!
there's already one for biceps
Jeff's wife: let's make a baby
(During the session)
Jeff: you're doing it wrong
making a baby is killing your gains 😂😂😂
😅🤣🤣😭😭
We are not going to have a good baby if you keep your position wrong!
Come on, full range of motion!
Lmao😅🤣🤣🤣🤣
“My Triceps Aren’t Growing”. HERE’S WHY: All gyms in my area are still closed due to Covid :(
The correct answer
😂😂😂 nice one
Pushups is all you need tbh
Due to shitty governors and leaders in your community. I'm in Fayetteville, NC and my gyms are open. Not all, but the privately-owned ones like Fit4Life.
buy homemade dumbells my dude, or even do them yourself with concrete
Jeff, the only guy who photoshops himself smaller
Gravemind shut up
@@highounty4041 Why? it's true
Jeff still the GOAT of youtube fitness. He is extremely innovative with his exercise modifications. Those cable rope extension modifications are brilliant! Don't let the haters get you down.
You can also just use 2 ropes instead of one and therefore you'll get the extension behind you body on both arms.
Lol
@@ashar8192 but you will piss off other guys in you gym
No, he makes gimmicks and overcomplicate simple exercises. Like how he advises do this many shitty exercises for let's say shoulders when you only literally need to do overhead presses.
@@pyophyo8901 So you're saying you can properly train all the muscles of the shoulder with this one simple trick?
It almost brings me to tears when I think about how your channel has motivated me and changed my life. Thank you for sharing your knowledge which seems endless
@@diybeast3943 This is the most stupid comment I have read in a long time
@@zerodawn_rl8673 true
That overhead plate raise is actually a great fix. I was having issues with my elbows but this didn't cause any discomfort. I know many people say Jeff overcomplicates things but it is these little fixes that makes a difference. Not everybody's built the same.
I also learned a way around my patellar tendinitis as well from Jeff.
I didnt think the myth of jeff making a video EXACTLY the day when you need something is true. now i am a believer.
Yup happened to me a few weeks ago with the video about shoulder pain. I had just hurt it the day before and wanted to do some minor workout to rehab it
It’s just creepy
Well since most people do a 3 day split, chest/triceps, back/biceps, shoulders/legs. Then it is a very high change he will give you a video about what you are going to do a specific day. If you take into account all the other variations that you can do it is even a higher chance.
Plus if you didn't do that muscle group today you probably planned for it tomorrow and therefore yeah
Yep, same here.
Jeff presses the gas and brake at the same time to prevent a calf muscle imbalance.
Lmao
🤣🤣🤣🤣
Hahahahaha
Gold😂😂😂
Man, I give you a "thumb up" even before video started, cuz I know content will be great. Thanks Jeff, cheers from Croatia.
Me too
0:18 This is what you see in the middle of the night if you internally rotate your shoulder.
Me: Does triceps today, feeling a bit good about myself
Jeff: *So your triceps just aren't growing huh*
@@gravemind6536 Yeah same here bro, but triceps are a big issue cause they are making your arm bigger, not the biceps. I have a big biceps but small triceps and I still look thin
@Gravemind
Let me tell you, I don’t have good bicep genetics since they bulk up slowly but my triceps bulk up just fine! The best I can do is increase my good quality calorie intake to bulk up my biceps! 😆
@@dragossica7055
What would you consider big arms?
Mine is some 39cm at a 10-12% Bodyfat.
i got a feeling thisll include facepulls and i havent even watched yet
Reverse face pulls at 1:19
I got you bruh 😂
@@walidelmahi9828 😂😂
If facepulls would be a trizeps exercise maybe, but they arent
Most people to their editor: Alright bro I need you to make me look huge in this thumbnail
Jeff to his editor: Please make me look like a human
When the Genie comes to Jeff, the Genie gets the 3 wishes
It's more like...
'When The Genie comes to Jeff the Genie asks for 3 more wishes...'
when Jeff goes to a restaurant, he asks the waiter what they would like
Jeff becomes president
“Voting is killing your gains”
Not voting*
(HERE'S WHY!)
Dictature has entered the chat
"Make face-pulls essential again"
@@eialcohen918 Noice
I've been watching Jeff's TH-cam videos for YEARS now, but there's always something new I learn, some little tweak I can make, something that makes them worth watching. Thanks for years of quality content, Jeff.
The two videos side by side like this is so clear and concise and helpful. Thank you so much for doing this, I would love to see more videos in this format.
When Jeff rols up his sleeves,he rols both of them to prevent muscle imbalances.
Rolls***
I’ve been focusing on my triceps for years... they really make a HUGE difference in arm size.
Sure, triceps are about 2/3 of total arm size, it's really important to train them!
Exactly why I do them more, you see lads doing twice the effort for biceps than Tri’s, an walking round tensing, absolute meatballs.
No shit sherlock
Ive been in the best shape of my life since ive started watching your videos, thank you jeff i hope maybe by some chance i can come train in florida in your gym one day, i love your humble program, thank you for all you do in the bodybuilding community you truly are a light in this world.
Jeff doesn’t rest between sets for himself
He rests so his weights can get a breather
Muscle animations, Touch Screen teaching are a great add-on to Jeff's classes...
Watching Jeff’s videos makes me realize, laying down is killing your gains
It is pretty awesome watching Jeff get in depth with the touch screen. Also we all can tell he is enjoying himself.
Wow. This was a big help. Just focusing on the details. Keeping the arm back allowed the long head to do more of the work. Could feel the difference after 2 sets. I was using resistance bands but it worked the same. Thanks Jeff. Also, I really like the addition of your interactive TV. I think it is very helpful in describing the differences in the two styles.
I swear every time he uploads a video, it’s about something I’m dealing with at the moment😂
Lol true
Can i get a TRU in chat
Broooo I swear tff
It's so true I have a big biceps but my triceps be like: 🦴
He can sense that you're killing your gains
I may have missed other episodes with the "weatherman" screen, but using this instrument HELPS tremendously, Jeff! I give you permission 😉 to use it more in future lessons!! Excellent video, my friend.
It's amazing how small technique changes can make a huge difference to an exercise, my Triceps are incredibly sore after using the techniques in this vid, before I hardly felt anything.
Jeff does it again!
Great video! Incorporating these deeper stretches. Thanks Jeff!
I am glad that I found a GEM like you when I am new to all this . Can't thank you enough Jeff! As a skinny kid I have strarted my journey and found a mentor like you. It's been a year, I am 18 now and probably on the right track. Thanks for all the wonderful information that you provide and god bless you 😇 🙏
I see myself in you kid, and yeah, you ARE on the right track!!
I'm a massage therapist and one thing I noticed with a lot of my lifting clients who can't get a full release or who are compensating etc, is a stressed or underdeveloped teres group. A lot of exercises work them and I'm not a personal trainer, but finding and targeting them when stretching or lifting can help you become more aware of how tight or inflamed they can get. With how we sleep, walk, sit. Its one of the first things I check when I'm assessing clients because they stabilize so much. Some of the exercises people do aren't great for rotator cuff muscles, which can stress teres minor out and can cause some balance issues with teres major. Teres minor can be a particularly tricky bro because of it's attachment points which makes it one of my faves to work on because my clients generally have immediate relief.
They also have THE BEST trigger points to work out. If you are ever in need of an adrenaline rush, get your teres fixed.
Jeff, you are honestly the only one I ever listen to in terms of advice on any sort of exercise because I know I'll be doing it safe and more effectively following your methods, hands down. Thank you.
Happy birthday Jeff !
Thank you for everything you teach us. Personally you are my inspiration for training.
I love these new edits!! Congrats to Jesse
Loved this video. He mentioned all the exercises i do in my triceps routine and showed how to do them better 🤩
Excellent. I’ll try an update using these tips. Keep them coming. Been watching your helpful videos for a while. Thanks for your input and help!
Jeff you've been an inspiration to me for so long man, thanks for all of your knowledge and interesting tweaks on work outs. You and Jesse always make me laugh!
Jeff with shirt = theory
Jeff without shirt = praxis
damn man jeff got some instincts man. I was wondering the same thing about my triceps and jeff's here with a video on the topic.that's the thing I like about this channel.
Just wanted to drop a huge thank you. I'm 53 soon to be 54 and because of your video instructions 2 years ago I FINALLY started seeing the results I've desired for years. Coincidentally my son started watching at the same time and thinks highly of you as well. Hes currently in Afganistan and is maximizing his gains thanks to you. God Bless.....carry on.
You are already on the top of the game with your videos and you keep stepping up your game. Respect. Cheers
It's Jeff's birthday guys. He finally get to eat carrot cake
Love your content Jeff. I’ve been a trainer for years and still end up learning a ton from your videos. Thanks for the inspiration 💪
Definitely tweaking my triceps push away for better long head activation. Thanks Jefferey for the solid advice
Such a great video. Been studying a lot of these during lockdown. Gym reopens a week today and can't wait to implement all this stuff. Thanks!!
Next Video: Why sleeping is killing your gains.
th-cam.com/video/JM9qGOsIfZc/w-d-xo.html
Here it is
The video describes sleeping habits that are killing your gains not sleeping overall lol.
@Secret_Armor x to doubt
Next Next Video : why eating the correct food is killing your gains
I won't lie, this is just what I needed!
Thank you Jeff for your videos they have help me alot to regain my health, from injuries from bad advice, bad form, bad excercises. At 63 I have made gains, and I feel much better than I have in a very long time. Again, thank you very much!
You’re right again Jeff, I was already doing these. Just not at the angles you showed. Thanks, I’m going to start these changes on Monday!!!
Nobody cares if you're first or second, this is quality information. Make something of it.
You obviously care if you're commenting about it...
@@user-asfh2ubiv5dh Chill man. No need to hurt him like that
Yankzy
Saying first doesn’t dictate whether you make something from the info anymore than your irrelevant comment does.
@@user-asfh2ubiv5dh you roasted him XD
@@user-asfh2ubiv5dh There's a difference between caring and being annoyed
I think Jeff is quarantined in his gym
Jeff stays at gym and sleep there
His gym is beside his house
@@itsnotthatwaffle1832 his house is gym* lol
Correct me if I'm wrong.
I think it's in his garden, the outside has been shown a few times in previous videos.
The best and most interesting TH-cam channel there is! Thanks for this big help!
Amazing! When the gym opens back, I’ll be doing these.
Jeff, how are you feet positioned on that upright tricep move with the rope above your head. Are they staggered or shoulder width? Thanks for all you do man, God Bless!!!
Legand has it Jeff chews equally on both sides of his mouth to prevent inbalances
Hi Jeff,
Really enjoyed the video. I liked the different exercises that you showed along with the anatomical explanations that you gave.
Thank you for making the video and always proud to be a fan!
Cheers,
Billy
I missed you alot during this crazy pandemic time bro 🥺😭 Thanks for showing up yourself!
I started yoga twice a week in addition to my weight training, feels good to have more flexibility but now my spine clicks when i get my dumbbells in a bench press position or if i stretch my spine. My shoulder also clicks when i warm up, however i feel no discomfort or pain so is this bad? should i carry on with yoga, or is it that i need joint supplements? Thank you.
Never used anything but 2 old chairs! Got great results!!!
Bro’s videos just levelled up. Good work
Seriously, how are we getting this quality content for free.. Thank you!!!!!!!!!!!!!!
next caption should be “BEING ALIVE IS KILLING YOUR GAINS, here’s how to fix it”
Jeff breathes with one lung for 3 minutes at a time to avoid imbalances.
@@kg1953 But they're used together, so it will already be preventing imbalances
First: breathe
Next: REPS ‘TIL FAILURE
Yea wine dine 69
Just in time
Hey Jeff...
You have been helping, guiding and motivating us towards our fitness goal.
I just want to say that pleas make a different series or playlist on 'corrective exercises'.
Thanks and regards..
Great workout for the triceps. I will incorporate these in my workouts to build my triceps up more. I appreciate this and all you do Jeff. Thanks again.
Last one just looks like cable tricep kickbacks with extra steps.
Incredible.
Me yesterday: Man, my triceps suck.
Jeff today: I am summoned!
to be fair, you think that every day.
I swear Jeff’s a mind reader
Probably the best tricep improvement video I have seen. Kudos Jeff!
Wow when he said don’t worry about it I felt so relieved, so much respect man
Hey Jeff, appreciate the video. My question is at the exercise with the dumbbells on 5:53 , whenever I try to do it, a small part of my triceps, right above my elbow Hurt a lot. Maybe it's not triceps in particular but you get what small area I'm talking about. It hurts so much that I have to drop the dumbbells immediately. I'm pretty sure I have no injuries at that area of my body at least, so I really don't know what I'm doing wrong. I have this problem for years and I never saw anyone talk about it. Also I'm kinda confident I have proper form when I try to do it, but still the pain is always there . Any ideas what's causing the pain?
Start on a lower weight until the muscles and tendons there strengthen up.
Bro if u have elbow pain then don't do that exercise. Find any tricep exercise for long and lateral head👍👍
When Jeff has to photoshop his muscles smaller for the thumbnail
Great content as always from Jeff and now I know what changes to make to my routine.
Your videos are always helpful Jeff, thank you
Yooo
the fitness god Jeff. crazy how much knowledge he has and is giving out for free!
No God in the fitness industry
I have been following your workout routine for over a year now. And I'm seeing great changes in my self. You have inspired and changed me.
Me also bro
I remember when you were fat back in highschool 🔥🔥 now you're buffed up and you also have your own you tube channel. Good thing bro @lilz uch
You actually made me start watching Athlearn-x videos.
Are yall fam or somethin’? Yall names are very similar 😂
@@Dotsy01 you sure?. I only know Two of them🙅
Amazing type of video, loved the screen and the paused analysis of the frames
Very informative. Made me change up the ways I was preforming these exercises. Thanks!
Isn't weird you posted same video like this about biceps 2 years ago. And now triceps after 2 years 😨
Wtf this was exactly on my mind and got a notification from Jeff lmao
You not alone
Same
There is your sign!
Actually, jeff comes in ur room at night asking u in ur sleep what type of video u want, and you actually murmur it to him as you are asleep and he jumps out the window
I love your stuff Jeff. You have a lot of knowledge and I enjoy watching your videos. Carlos
Happy birthday Jeff!! Thank you very much for all your content, you have been a huge inspiration for me. I have just started my own fitness channel completely in Spanish and hope to influence and help as many people as you have 💪
Everyone: *watches the video*
Jeff: 3 reasons why watching this is killing your gains :v
i find his video isn't helpful is just making people do weird shit on gym today... it's utter crap including the form he used on those triceps are just dumb ..
@@sollyxdoomyx7905 What kinds of exercises would YOU do then?
These thumbnails just made me realize that Jeff might be one of the only people on the planet who consistently uses his thumbnails to make his muscles look smaller, instead of bigger
Loved this video Jeff. I would love to see more of the side by side comparison stuff. Also more of the structural stuff like you did with the cgi Raymond. Keep up the great educational content man!
Thanks Jeff for your effort! really useful video, as always