The Best Science-Based Tricep Workout | ARMS (Part 2/2)
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- เผยแพร่เมื่อ 30 ก.ย. 2024
- In this part 2 video of my arm series, I will discuss the best tricep workout to hit every triceps head based on current scientific literature and our anatomical understanding of the arms. Although it’s important to know that all 3 tricep heads (long head, lateral head, and medial head) will be activated in all movements, we can emphasize the involvement of each of them by choosing the right exercises for each head of the triceps which in a way will provide “tricep head isolation”. These exercises will not only help with increasing tricep size and getting bigger triceps with that “horseshoe triceps” effect, they will also help in improving the overall definition of your triceps and allowing each head to grow in proportion with each other. In my opinion, these are the best exercises for bigger triceps and putting on more tricep mass while keeping them in proportion.
If you enjoyed this video, please don’t forget to give the video a like and leave a comment! And as always don’t forget to subscribe to my channel for more science-backed content like this.
MY PROGRAMS:
builtwithscien...
LINK TO PART 1 VIDEO (BICEPS):
• The Best Science-Based...
Additional credits:
Pietro Boselli for the anatomy:
/ @pietroboselli
Jeff Nippard for the "science-based workout series" idea:
/ icecream4prs
0:54 Close grip bench press
2:19 Overhead cable extensions
3:37 Cable pushdown
4:28 Triangle push-ups / Bench dips
Perform 3 sets of each excercise lift heavy for 6-8 reps
legend
❤
Those workouts defiantly work
@@loveroftajushariya3661 im going to try to do some heavy weight
When Arnold said "bardhedheawssyxxbahbahbah", i felt that.
Hahaha
😂
So did i
1- Close-Grip Bench Press (short or close to shoulder) Or Weight Dips (Both Long head emphasizes)
2- Cable - overhead press (emphasizes long head)
3- Cable pushdowns (Lateral Head)
4- Triangle push up or bench dip (Medial Head)
3 Sets each 6-8 reps (Heavy Weight)
Harpreet Singh HERO
Thank you, great dedication, i appreciate it
Thanks. He kinda forgot putting the list unlike with the bicep video.
Liked. Thanks for making my life easier.
Harpreet Singh doing gods work fam
Thanks everyone for the positive feedback. Give me a follow on Instagram and Facebook for informative content that I put out on a more regular basis, and if you have any questions you can message me on those platforms:
instagram.com/jayethierfit/
facebook.com/Jeremyethierfit/
And here are the links to my other science-based videos:
BICEPS: th-cam.com/video/1PEKENchiuQ/w-d-xo.html
TRICEPS: th-cam.com/video/osUnjgwoh_Y/w-d-xo.html
BACK: th-cam.com/video/8LJ3Q3Fsrzs/w-d-xo.html
LEGS: th-cam.com/video/-AWLDxutS08/w-d-xo.html
Cheers!
Jeremy Ethier are you going to be doing a chest video soon?
You should do a shoulder video too. That would be great!
Can u please make a separate video on overhead extension of tryshep how we can do at home that exercise.. at home
Planning on getting that released soon. Been real busy with my coursework at University so I'll try my best to get it done as soon as possible.
Will cover that topic in a future vid!
Awesome! Great information that you have backed up, this guy is the future of fitness. No more fake information, nice to see Jeremy keeping it real!
Thanks for the support, I appreciate it!
Hell yeah it is G
Love your videos backed by peer reviewed studies.
Great to hear!
0:54
2:19
3:37
4:28
thank you!
Your videos are ridiculously good
Finally the type of content i was looking for. No broscience, no unfunny jokes, no clickbait etc etc... Quality information backed up with actual science calmly presented! Subbed.
Great to hear man, thanks for the sub.
Excellent video, great work.
Thanks, glad you like the vid!
Just found your channel today (subbed) great videos. Thanks for sharing your experience with us it's really appreciated. I can see that these videos must take some time to put together, with the diagrams, study papers ect. Is a best science based chest workout in the pipe line? Keep up the great work, looking forward to your future videos.
Thank you! And yes, a lot of people have requested for a chest video so I'm planning on getting that video done soon.
So did i
I always like to watch your video..!!
Explanation is awesome easy to understand...
Keep it up !!!
Bro please give shoulder workout
Will do in the future bro.
I think its time that you really do it. why have you been avoiding it for so long?
He wasn't avoiding it, it's just that he also has a private life apart from youtube, and producing videos takes a lot of time. Learn some respect.
Amazing workout Jeremy, loved it ! 💪
I just posted a video going over some points on TRICEPS LATERAL HEAD Isolation. Would love to hear your thoughts on it if you have a minute to check it out? Thanks man, keep up the amazing work! 😎
I would love to see chest in your next addition of these videos.
I'll definitely do a chest one in the future, I've been getting a lot of requests for that.
Yes do it
Absolutely love how you explain the different muscle emphases of the selected workouts.
Sheeeee
Most definitely
You and Jeff Nippard are my favorite TH-camrs. You cite the scientific literature supporting what you're saying. You're straight to the point and the editing is great. Keep up the good work. Can't wait to see best science-based workouts for shoulders, chest and legs.
Thanks man. The chest is in the works!
The my favorite too
I just wanted to leave a comment saying how much I appreciate your videos, not only that but you give sample workouts. Thank you 🙏
Bro love your content,
Do shoulders.
Thanks bro, will be doing this kind of video on all major muscle groups!
Great videos! Will you ever be making videos for chest, shoulders and legs?
I sure am! Hoping to get started on those soon, been real busy with my last semester at University.
lmao at Jeff Cavalier putting an 8 min tricep workout ad on your video
And I end up watching ad and leaving lmao
Allan Kaul Same here
It is not Jeff putting the ad here, it is TH-cam algorithm doing that automatically.
+Binu are you sure about that ?
Because of some ads seems to have precise target ...
+Tagle2 Yes. Welcome to AI (Artificial Intelligence). (Ad contributes to 99% of the revenue of Google, so they put all their big brains there: How to precisely target ads to the right customers).
That Arnold clip was perfect 😂
I’m so impressed with these videos!!! Great info and motivation bro! Thanks! Keep up the awesome work!
Thank you, will do!
2:27 my favorite 😂
So when u hear crack in your elbow that means try something else ? An u brake everything down very well. That's dope most people just like to hear them selfs talk u get the facts science ext great job
Thanks bro! Cracks in the elbow could mean many things, but I'd suggest sticking to exercises where it doesn't occur and you don't feel any pain.
cracks in the elbow mean ur elbows are weak need heavy weights
Omar Jamal yea I kinda do tent to stay at a same dumbel weight just high reps
Jeremy Ethier no pain no. Gain.
Be extremely careful, I was popping my elbow while working out and next thing I know I wake up and I can't fully extend my arm. I can't get It fixed because my doctors can't properly diagnose it
On triceps dips on bench DO NOT have hands like that. Shoulder joint cannot handle that angle. Place your hands out to each side with fingers facing away from you. This places joint in correct position. Save your rotator cuff and shoulder joint PT.
1. Close grip bench press (slightly narrower than shoulder-width) stimulates type 2 fibers
2. Overhead cable extensions w/ straight bar (for long-head)
3. Cable pushdowns (for lateral head) use straight bar or V-bar w/ overhand grip
4. Triangle push-ups or bench dips (for medial head) - finisher exercise
For each exercise: 3 sets of 6-8 reps.
Type II are always stimulated with resistance exercise with 6-8 reps. Medial head most with kick back (dumbell and/or cable in specific ROM) and with supinated cable bar push down.
@@petergriepink9218 the point of the kick back is to be able to continue the contraction beyond your body, sure thing you can't do with a straight cable bar
Thank you
No problem!
I hit the like button before watching because I know your video will be awesome 💪
How about close grip with an EZ bar? Would there be less benefit in doing that. That is always easy on my wrists. Just curious if that would be the same as having it closer vs the barbell less closer
I did this workout yesterday and my triceps are sore 😤 feels great! Thank you for simplifying the studies and showing us thr right things keep going bro.
Ik I’m late but what if you can’t lift heavy? Should I do more reps?
Good information...keep it up 👍 Jeremy
Thanks a lot man!
Can you do a suggested Bi/Tri superset workout...I am doing your Bicep and Tricep workouts in a superset right now (matched in the order given) but just curious if you would change anything in a superset structure.
Now how about the dumbell kickback?
Isac Olofsson Yeah, that’s a great exercise to feel maximum contraction and to work on the mind muscle connection. I didn’t liked it before but now I do and I mostly start with it.
When Arnold was describing that exercise, he was talking about gripping a stationary bar and lowering your head underneath the bar then extending out. A great finisher for the triceps.
You’re videos are the best I’ve seen by far... easy to follow and you give a whole work out without trying to sell me something... lol. Thanks 🙏🏼
Great to hear bro!
You're doing a very good job with those vids - keep up the good work.
Thank you, will do.
I love when the tendons tingle in your elbows
Destroyer Agar that means that you really did murder the triceps.
These videos are fuckin awesome man, would definitely enjoy seeing you come up with a whole routine of your personal favorites as well
0:53 2:19 3:37 4:28
Literal editing mix combo between Jeff Nippard & Pietro Boselli
Next video best exercise for shoulder
I'll be getting to shoulders soon bro!
Thanx bro
triangle push ups are best for the medial head.. but then narrow grip bench press should be hitting medial head most too or not?
Narrow grip does hit the medial head, but it's not as emphasized as in triangle push ups and there's more overall tricep activation in triangle push ups. The fact that they're different exercises, and one's closed chain and the other's open chain, means you can't take the results of one and apply it to the other.
Am amazing about 34 dislikers 🤔
Hey man your channel is awesome! I've only recently discovered it. Good explanations on why to perform certain exercises.
I trust Jeff from Athlean X much more, so I’m advising doing the bench dip differently.
Jeff is a very good salesman, he is incredibly good at makin the other to believe that he is god.
To me he is boring and if you keep listening to him you'll do 18 unknown exercises you never eard of before, instead of THIS ONE ! (yes Jeff is so 90's)
Jeff is jeff...sayin that you need some good reasons to have or to keep your athlete body, sayin he found the motivation not far ago (lol) when he was thinkin about his kids, sayin that he wants to be this cool dad that play with it's kid !! ( In fact he just wants to be GOOD ) and the people are like : Woooo You are such a good father, lol. Jeff is jeff and is kinda brainwashing the people but don't get me wrong, his advices are not shit.
You know, I've read stuff from more than 1 bodybuilder sayin that his programs are not bad but you could get the same results way faster, spending less time working out.
Hi guys, newbie here. Should I do all 4 of these workout in 1 day? Or do I split 2 of them into another day? And how many sets should I do per workout type. My goal is to build muscle. Thank you!
What software do you use to make those animations
Finalcutpro and Motions.
great
Thanks!
So should i train the triceps with 4 exercises and then train chest and shoulder after that or can i train chest triceps shoulder chest triceps shoulder ....
ZXR RXZ
Save triceps for last. They’ll get plenty of work from your chest and shoulder exercises anyway.
wow. i've been lied too. i've been doing narrrow grip, wide grip, and underhand grip cable pushdowns for the last 4 or 5 years smh. damn and i could've sworn each position was hitting different parts of the tricep lmao.
Louie Mendoza i just said the same thing to myself .
pronated grip DOES play a big role in placing more emphasis into the extreme lower portion of the medial head and makes a big difference to complete a fully developed tricep from the tie-in with the deltoids all the way to the insertion in the elbow.
Overall good and well detailed video keep it up!
i feel it plays a big role too...very good video though...absolutely loved it
Thanks man! And if you think about their anatomy, the triceps attach to the ulna which is not the moving bone during pronation/supination (unlike the case in the biceps), so as a result the position of the forearm doesn't really effect the triceps. However it may affect the way one pushes the weight down, so I'd be interested in seeing a study in the future comparing the grips.
It does not effect the triceps directy, but it would change the impact of the muscles assisting in the triceps exercise(s). With this the triceps could be involved more (relatively). However I can not find scientific research to this matter. The medial head is trained by a specific range of motion and needs a suspinated, or a neutral grip to improve most. However, the pronated grip will affect the muscle in the underarm assisting in the triceps medialis exercise (ofcourse you only can focus on this part, and there is no real exercise for this). Hope to add soon those exercises.
Is 6 exercises good enough for chest and triceps day? I did incline bench, regular bench press , dips, dumbell Flys, rope pull down, over head dumb bell raise...?
jeff cavalier at athlean x did it first.
Spencer Clark ans he gices a better explaination.
The solution to the wrist pain from narrow grip bench press is to use a curl bar. It also has the benefit of keeping the weight in closer to center, for stability, since you have you hands so close together for the lift.
Really like these kinds of videos. Would love to have you post videos like this for every major muscle group. I am a physical therapist and I honestly learned more by watching your science based videos than I have in multiple continuing education courses. Keep up the good work.
That's really great to hear man, I'm planning on doing this for all muscle groups!
I think he does bro
Thanks for the tips. Will use at the gym. I like how you are straight to the point.
So glad I found your page! Im way more interested in Science based exercising than just "lift everything" routines
This guy talks in a peaceful way that makes you understand even more. Great channel
Yes he does
thank you someone that admits that close grip bench press hurts your wrists, dips hurts your shoulders, and lying tricep extensions hurt your elbows! I thought I was the only person you was effected by this!
5:54 “Turn notifications off for my channel” ahahahah
NarrowGrip Bench Press: contraindication lunate injury 8 8 8
Skull Crushers: barbell equalizer 8 8 8
Lat head Pushdown: 8 8 8 elbows snug to sides overhand! retract: shoulders
Dips with microbend in knee: 8 8 8 Diamond Pressups: 8 8 8
Sry brother my father laughs at science he’s provided me the body that science can’t touch. Amen
What?
Im on drugs like you 💪
Awesome video you have a great understanding of the anatomy of the body. Keep them coming
Thanks, will do!
Ατ 4:05 you talk about the GRIP.
I always thought the Grip (Thumbs in or out) are very important but I'm not sure any more.
I thought Thumbs In are good for Lateral Head and Thumps Out for Long Head.
Not sure for Medial.
Please help me with the Grip/Thump Placement.
I'm curious about your workout splits. Before I've been doing push-pull-legs but I can only put 2-3 exercises for the triceps(push day) and biceps(pull day). After noticing that my arms is somehow lagging I changed my split to chest-shoulders, back, legs, arms (biceps triceps). But I'm not sure if this is an ideal split.
NEVER DO BENCH DIPS! Just from watching this video I impinged both my shoulders.
Triangle/Diamond pushups have become BORING. I started doing them in 4 second up/down motions to try to increase difficulty
6-8 rep range .... 12-15 is where you really get the pump and lactic acid build up, 6-8 will give you more strength than actual muscle growth/hypertrophy
Are you explain All heads of triceps activation in calisthenics or bodyweight workout.plz make a video on this ❤️👍
What do you think of the dumbbell floor press for triceps as described in these articles...
www.bodybuilding.com/fun/the-floor-press-what-makes-the-floor-press-so-special.html
www.t-nation.com/training/dumbbell-floor-presses-for-strength-size-and-health
I do unilateral DFP right after I do as my first exercise the CGCP. Do you think this is redundant? I do it becaise it adds another compound exercise to my 3 exercise routine and unilaterally because it is supposed to help strengthen the core. I then do lying down behind the head extensions with an EZ Bar. You might call it a Skull crusher without the actual danger of crushing my skull. Thanks for the videos.
It's funny that i came looking for triceps video to help me increase my arms, I see your video but your triceps is way smaller than mine LOL. I'm thinking about having a TH-cam channel now haha 😋
Jeremy I understand you are an ectomorph? Love your videos - really genuine. I started working out about three weeks ago and was really gym-shy and nervous and overwhelmed by so many details but you break it all down very easily so I will sure follow your videos and train like you! Keep up the good work bro!
I am very impressed with all the research you cited in this video. 👍🏼
You are my preferred online trainer. You're awesome brother.
Hes my too
I understand if you do not want to say, but how did you create those muscles upon the body? The red ones? Your site is really good. I have some ideas for improvements, but still searching out for good software or video tools for instructions video's. Maybe anyone else knows good software or tools? Thanks in advance.
@Jeremy or anyone which has some knowledge about this. What is the best armworkout routine, should you go from bicep to tricep or tricep to bicep. I have been doing 1 excersise bicep and then to 1 exercise tricep etc.. but I dont know if that is the right way
You don’t know how much you just inspired me :)
Bench dips are good but not in this form, U can cause injury in the wayu u are performing them. Better is to place your hands 450 rotated outside of ur body. :)
I think higher rebs (8-12) are better than lower (4-7) but that doesn’t mean to afoid it. Maybe do 3 or 5 sets but make ur 1st set the lower Rebs and the. next 2 higher rebs or first 2 sets do the lower Rebs and next 3 the higher
In your cable push-down I notice that you bring your forearm all the way back up to your neck level. I was always told you should not go further up than parallel to the floor to avoid elbow injury and to keep tension on the tricep.. Any reason why you do it this way? thanks!
Your channel is superb bro. I’ve been incorporating more of your suggestions into my workouts and really digging it
bench dips can cause shoulder injury i know this is a old video but you need to fix it either way this bro split has nothing much to offer in terms of muscle gain. jeremy also made a video against it
The tips about changing hand positions was very well explained when doing straight bar !
Good job !
Has anyone figured out cable pushdowns without a cable machine (at home) ?
I just wanted to say that you make some of the best fitness videos there are! The science based approach, citing real studies and multiple sources, is the best method I have seen yet. Thanks again for putting in the hard work and time to make these videos- they are extremely helpful :)!
Thank you! I appreciate it!
hey jeremy pls help me, im quite new to this shit so when you say 3 sets of sum do you mean do for example 3x8 or should i do 3x8 and do that 3 times during my workout
Supine (palm up) grip of pressdowns causes you to hold your arms more in front of the torso which gives a very different feeling to the pressdown movement.
Are skull crushers a good alternative to the overhead cable extension & lying dumbbell extension?
Underhand or overhead grip will affect which head of triceps is activated more. Check out Jeff cavaliere's video on that.
when should i do the close grip bench press ? after my chest workout? ( when my chest is already finished?)
Best video but my English a liitle:/ I think turkish language translate pleas open ;)
In the last exercise can I sacrifice little wider grip for triangle push ups because I feel little pain in performing triangle push up so I want to keep my hand little wider
Can I?
I've been training for a couple off months now and my strength is going up but am not seeing a difference in my body??
hello i like your all videos i am lean and gaining weight good but i want a good growth and you very helpful can you please tell me if we use over head triceps dumbbells is that useful too ?
the whole vidio is progammed in like an advertisement. i had skip ad option available throughout whole video.
@jeremyethier can you make this series based only on body weight please?
How many muscle groups should I workout in a day? Two or Three?
Sir I want to loose my tummy fat please suggest me so effective exercise n thank you for biceps
It's been 4 years and I use this program instead of new ones because he gives all his sources so I can look into them