BaseStrengthAI is more reliable than a coach, cheaper than an Excel template!👇👇👇 www.BaseStrength.com/the-app Bromley Merch from Barbell Apparel only available HERE! 👇👇👇 barbellapparel.com/Bromley
Once per week is massively overtraining, you should do one set every 14 days max. You need to read Mike Mentzers books. Once you read through the sacred texts only then will you understand HIT training.
@@jamesvprimabolan sorry but I already read a book this month so won't be able to read another until December, don't want to over read :( it was Finnegans Wake so the intensity was really high
When doing dips over the years shoulders issues have made them difficult. I purchased a Slingshot and use it when doing dips no shoulders issue and it really helps and focuses on the triceps.
I've been looping a rope through plates and just doing overhead extensions, just slowly bringing the plates all the way up, and then working my way back down. Simple, but effective. Also, pullover presses.
That attachment is awesome btw! I came across it at a gym I visited last summer on vacation. Bought it immediately. That attachment is awesome for stiff arm lat pulldowns as well.
Gonna throw in single arm cross body triceps extensions with a cable and no attachment. Nothing was more humbling than only being able to do 10-15 lbs at the start, but it grew my triceps like no other exercise!!
I have benched over 500 with a medium/close grip and only use 20 pound dumbbells for kickbacks. The contraction feels amazing. I like how you broke down the movements by stretch and contracted positions. This reminds me of the positions of flexion routines. Those worked great for arm development with some tweaking.
It's funny how opposites are so similar. Your short arms mean you need to add extra attention to your tris because for you the BP somewhat neglects them. My long arms mean I need to add extra attention to my tris because about 80% of the ROM of my BP feels almost like a tri isolation, so bigger tris means bigger BP.
Your right bro, It's been a journey Seeking the right tension on my biceps and triceps. It hasn't been easy for me. That's why On my fourth year I'm beginning to understand..
Barbell pullover-skull crushers full range, reverse grip benching, and dips are the best 3 for me due to wrist issues when using conventional grip for benching. Hitting the long head is prime for my arm tendon strength. Pin presses of different kinds are great and rear shoulder machine work, if there is access to one. Otherwise, higher rep reverse flyes to flush at the end.
I see JM presses as the bench press minus the shoulders, and pecs. It really is as far in the arms as you can go while still being specific to the bench.
Try this triple mechanical dropset: Exercise 1: strict tricep extension (skullcrusher) Exercise 2: hybrid extension/press (JM press) Exercise 3: close grip bench press Use a weight that’s between 20-40% of your max Benchpress.
I love dips because they have singlehandedly been the responsible movement of acquainting my brain with both pecs and tris. Now the love is real. Fn love dips man. Special mention to standing french press tho
I know you've touched on high intensity techniques such as rest-pause, Myo reps, etc, but I'd love to know your opinion on only using these methods for accessory movements? I love being able to save time and still push them hard
Very good video on best exercises for triceps mainly for strength development and big presses. My favourites are: JM barbell/dumbbell presses, rolling dumbbell triceps extensions with bands and a single arm tate press with dumbells, sometimes even with kettlebells.
Amen to the lying triceps press variations. I do the dumbbells at my age due to shoulder impingement/injuries and I am as intimidated by them as squat or deadlift day! They are the real deal! Triceps sore for days! I have to choose these more however as opposed to the gratifying yet not nearly as effective rope extension on the pulley. PS - I am part of the Doctor Ken community (friends with many of his favorite students) and their minds are blown by your “fake weight” video!
Close grip bench with a slight skullcrush movement at the start (descent) is my favourite. Alex i think you have one of the best channels on YT for lifting, you deserve 100k+ 👍
Im a short small framed but built ish bloke but his advice helps everytime. The conventional movements just don't have effect. Hell because of advice like this im leg pressing 400kg max.
how would all this apply if i have sustained a nerve pinch, c4/c5 and lost 90 % strength and a fair bit of size in one tricep? ive since gained about 80% strenght back in last 18 months but my other triceps may have been taking on more load and thus incurred a moderately serious tendon injury on skull crushers and have been stuck below 80 % strength level for 3 months now.
I had one tricep when I was competing in body building that was different looking than the other .i tell ya what beats all these ? Pinky finger on the 45 lb bar line ? Reverse grip benches ! Nothing beats them For adding size on the triceps ! I mean nothing .follow it up with the ex curl bar pull over press! Game over 2 inches on your arms in no time flat .
do you have a video for the opposite problem? like what if we have really long arms, and tend to use the triceps rather than the pecs when pushing? would we just do the opposite of this? like wide-grip bench press etc.? i'm 6'3 and have a 6'7 wingspan and my triceps are easily 5x the size of my pecs. so it kind of looks comical.
The que to stretch & contract triceps works so well on overhead cable extensions. Feel more, less elbow strain & more weight. Doing it as a strict contraction (move only elbow) sucks.
Exactly what I needed, thanks. Liked and subscribed. I did skull crushers a lot and my elbows had constant discomfort. How do you do all of this and not kill your elbows?
You have such great info man helping me. 405 bench is about it for me because my little Triceps won't grow. I have a huge muscle imbalances on my entire left side. So Hard to even out !
Haven't figured it why as yet as didn't have enough time to think (yeah I'm a slow thinker) but I get a better feel and pump on a smith machine rather than free barbell while doing close grip tri work.
....ohh and a last thought (I did say I am a slow thinker :) ) just incase someone has any idea they may want to contribute, I do this smith work as the last finisher exercise.
12:59 haven't heard many people recommend a decline skull crusher, one of my staple triceps exercise is the decline tri work, but instead of ''skull-crushing'' I extend the weight as far back and down as I can, and extend upwards away from my skull, really extends the fibres putting more tension on the fibres higher up in the long head. Another advantage of the decline bench is that you can just place your straight bar, z bar, or dumbells at the end of the decline bench, lay down and lift them off the floor. Simplifies the movement, and causes less addition to the cumulative training session fatigue, meaning more stamina left over for what brings gains.
Trx bodyweight tricep extensions are absolute king for me. Mid set adjustment from light to full body weight, the worst that can happen really is falling to one knee and screaming from the burn lol. The cheap golds knockoff trx they sold at walmart 10 years ago is the best thing ever. Prefer it to a real trx lol
Does anybody know why (and what to do) my pressing causes some kind of knot or tension in my triceps that trigger what feels like tendinitis in my in inner elbow (but it’s not elbow tightness, a bit further down). It goes away by massaging the tricep. I thought maybe triceps need to be strengthened but part of me feels like my biceps need to grow (some kind of imbalance between pressing and pulling with respect to arms but not really my back).
All those are great, you want to have a bunch of different tools at your disposal. So far mine have been growing off of Benching, machine shoulder presses, Yoga Mat Benches, and close grip benches, then finishing them off with banded tricep press downs with 100 reps total.
@@AlexanderBromley why also Fitness pros "Always" say tricep instead of triceps 🤔😜 Just curious, cause the right term is triceps.. even when U Talk about one arm. The 's' isn't Just Plural 😅 well but f*ck that - even If U don't Do it Ur rockin! Love Ur content 💯, it's Always top level. And ofc, U seem Like a cool Guy too - best regards From Germany
BaseStrengthAI is more reliable than a coach, cheaper than an Excel template!👇👇👇
www.BaseStrength.com/the-app
Bromley Merch from Barbell Apparel only available HERE! 👇👇👇
barbellapparel.com/Bromley
Gonna use these for my one weekly tricep HIT set
😂😂😂
with bands. after 30 minutes on the stairmaster.
💀💀💀💀💀💀💀
Once per week is massively overtraining, you should do one set every 14 days max. You need to read Mike Mentzers books. Once you read through the sacred texts only then will you understand HIT training.
@@jamesvprimabolan sorry but I already read a book this month so won't be able to read another until December, don't want to over read :( it was Finnegans Wake so the intensity was really high
When you said EVERYTHING, you weren't joking!
That last exercise is great, it works harder if you're more parallel to the floor. Arnold calls it the "head below the bar tricep dip"
I'm impressed how much detail you share without getting complicated. Thrilled that you're increasing the frequency of your videos.
😂
When doing dips over the years shoulders issues have made them difficult. I purchased a Slingshot and use it when doing dips no shoulders issue and it really helps and focuses on the triceps.
Lying kettlebell skull crushers are one of my favourite exercises for triceps. Learnt them from John Meadows. Don’t feel any pain in my elbows at all
John Meadows aka Mountain Dog is a legend! He constantly showed us how to save the joints. R.I.P. John 🙏
Yeah those. Are awesome. My shitty gym only goes to 60 in the kettles though
I’ve been doing those inverted skullcrushers on rings as a main tricep exercise, the soreness in my long head was insane the first time
Very nice video man. You're very eloquent when you speak and can explain things very well. Thank you.
I've been looping a rope through plates and just doing overhead extensions, just slowly bringing the plates all the way up, and then working my way back down. Simple, but effective. Also, pullover presses.
Bro tried to sneak in pullover presses 😭😭🤚🏻🤚🏻
@@oscarswider 💀
@@oscarswider You WILL pullover and press, Oscoom.
11:05 Great! This explains why I've always felt both Standing French Press and DB Kickbacks the most in my triceps i think.
Elbows say no on these 2, for me.
That attachment is awesome btw! I came across it at a gym I visited last summer on vacation. Bought it immediately. That attachment is awesome for stiff arm lat pulldowns as well.
Gonna throw in single arm cross body triceps extensions with a cable and no attachment. Nothing was more humbling than only being able to do 10-15 lbs at the start, but it grew my triceps like no other exercise!!
I have benched over 500 with a medium/close grip and only use 20 pound dumbbells for kickbacks. The contraction feels amazing. I like how you broke down the movements by stretch and contracted positions. This reminds me of the positions of flexion routines. Those worked great for arm development with some tweaking.
It's funny how opposites are so similar. Your short arms mean you need to add extra attention to your tris because for you the BP somewhat neglects them. My long arms mean I need to add extra attention to my tris because about 80% of the ROM of my BP feels almost like a tri isolation, so bigger tris means bigger BP.
I'm using your bullmastiff program on boostcamp... thank you for all you do
Your right bro, It's been a journey Seeking the right tension on my biceps and triceps. It hasn't been easy for me. That's why On my fourth year I'm beginning to understand..
Wow! You were just approaching 100K subs and 9 months later at 157K!!!
Barbell pullover-skull crushers full range, reverse grip benching, and dips are the best 3 for me due to wrist issues when using conventional grip for benching. Hitting the long head is prime for my arm tendon strength. Pin presses of different kinds are great and rear shoulder machine work, if there is access to one. Otherwise, higher rep reverse flyes to flush at the end.
I see JM presses as the bench press minus the shoulders, and pecs. It really is as far in the arms as you can go while still being specific to the bench.
Jm press is the goat, they definitely helped my bench press.
My PL coach said to hammer banded pushdowns, good to see a lot of others agree. Hopefully get some gnarly as tris.
Try this triple mechanical dropset:
Exercise 1: strict tricep extension (skullcrusher)
Exercise 2: hybrid extension/press (JM press)
Exercise 3: close grip bench press
Use a weight that’s between 20-40% of your max Benchpress.
Great video. I am going to take your advice on the Pin Press.
Good.
One of the best videos I’ve seen on triceps! Thank you for the content, can’t wait to try these out!!
I love dips because they have singlehandedly been the responsible movement of acquainting my brain with both pecs and tris. Now the love is real. Fn love dips man.
Special mention to standing french press tho
I know you've touched on high intensity techniques such as rest-pause, Myo reps, etc, but I'd love to know your opinion on only using these methods for accessory movements? I love being able to save time and still push them hard
Matt wenning loves banded tricep work as part of his warmups iirc
Very good video on best exercises for triceps mainly for strength development and big presses.
My favourites are: JM barbell/dumbbell presses, rolling dumbbell triceps extensions with bands and a single arm tate press with dumbells, sometimes even with kettlebells.
Amen to the lying triceps press variations. I do the dumbbells at my age due to shoulder impingement/injuries and I am as intimidated by them as squat or deadlift day!
They are the real deal! Triceps sore for days!
I have to choose these more however as opposed to the gratifying yet not nearly as effective rope extension on the pulley.
PS - I am part of the Doctor Ken community (friends with many of his favorite students) and their minds are blown by your “fake weight” video!
Close grip bench with a slight skullcrush movement at the start (descent) is my favourite.
Alex i think you have one of the best channels on YT for lifting, you deserve 100k+ 👍
Good stuff. Especially the pullover and extension. Notice how no one does pullovers anymore?
Excellent video.
Great tips big guy
Finally somebody that appears to be doing JMs correctly.
Based pin press appreciator
Saint Mike of Mentzer said dips are the best exercise for the chest, shoulders & triceps. Squats for the upper body.
Im a short small framed but built ish bloke but his advice helps everytime. The conventional movements just don't have effect. Hell because of advice like this im leg pressing 400kg max.
Good job I’m proud of you.
Thanks dad.
What I meant was you made the video interesting. And you didn’t over complicate it
What a great trainer. Aprecciate the content. Thank you. 🙏🤝💪💯
Lol, I did get excited to try some of these. Gonna incorporate some stuff into my workout today. Thank you for your videos!
This was excellent - great job!
Weird i've been doing inverted skulls without knowing it was a well known exercise.
Good stuff. Need more focus on reasoning again. Its helpful and functional.
Great video! Keep going man!
Putting all the chains on the barbell is boring but I like this variation so much.
1&1/4 bench reps light up my triceps
get my boy to 100k!
I love Chains 👌🏾
Triceps are currently sore from db LTEs and banded pushdowns. Probably the incline benching too
Im gonna add those banded dips in to my tricep work
Grrrreeeaat tips brother
how would all this apply if i have sustained a nerve pinch, c4/c5 and lost 90 % strength and a fair bit of size in one tricep? ive since gained about 80% strenght back in last 18 months but my other triceps may have been taking on more load and thus incurred a moderately serious tendon injury on skull crushers and have been stuck below 80 % strength level for 3 months now.
Great video, very detailed and helpful!
Thank you ☺️ such a great and detail info
I had one tricep when I was competing in body building that was different looking than the other .i tell ya what beats all these ? Pinky finger on the 45 lb bar line ? Reverse grip benches ! Nothing beats them
For adding size on the triceps ! I mean nothing .follow it up with the ex curl bar pull over press! Game over 2 inches on your arms in no time flat .
do you have a video for the opposite problem? like what if we have really long arms, and tend to use the triceps rather than the pecs when pushing? would we just do the opposite of this? like wide-grip bench press etc.? i'm 6'3 and have a 6'7 wingspan and my triceps are easily 5x the size of my pecs. so it kind of looks comical.
Exact same problem
The que to stretch & contract triceps works so well on overhead cable extensions.
Feel more, less elbow strain & more weight.
Doing it as a strict contraction (move only elbow) sucks.
Love overhead cable
Exactly what I needed, thanks. Liked and subscribed. I did skull crushers a lot and my elbows had constant discomfort. How do you do all of this and not kill your elbows?
Warm them up fully 1st
You have such great info man helping me. 405 bench is about it for me because my little Triceps won't grow. I have a huge muscle imbalances on my entire left side. So Hard to even out !
Subscribed!
Incline jam press after some burner press downs make my tris feel like they are gonna explodes
😊
I've had this issue but with my chest my bench is about 90% tricep
for some reason i can never feel it in my short head :(- and it is significantly out of proportion with my long head (of my tricep 😂)
I dont think I’ve got this exercise right as i get heavier…except on the smith machine
What is an 'overloaded movement'?
One that allows you to handle more weight, usually through limited range of motion. Board presses, rack pulls, etc.
really causing too much twist and pain in biceps for me
Think I'll listen to a guy that uses 405 for close grip bench.
I liked and unsubscribed... to subscribe again :)
Highly disagree. Resistance is a huge factory in getting stronger.
Lying, full ROM EZ bar pullovers blew mine up like no other. 1 heavy set to failure per week, obviously..
0 reason to do close grip bench over jm press
Nothing new here same shit everyone's been doing for the last 50 years
Haven't figured it why as yet as didn't have enough time to think (yeah I'm a slow thinker) but I get a better feel and pump on a smith machine rather than free barbell while doing close grip tri work.
....by 'work' I am referring to JM press.
....ohh and a last thought (I did say I am a slow thinker :) ) just incase someone has any idea they may want to contribute, I do this smith work as the last finisher exercise.
12:59 haven't heard many people recommend a decline skull crusher, one of my staple triceps exercise is the decline tri work, but instead of ''skull-crushing'' I extend the weight as far back and down as I can, and extend upwards away from my skull, really extends the fibres putting more tension on the fibres higher up in the long head.
Another advantage of the decline bench is that you can just place your straight bar, z bar, or dumbells at the end of the decline bench, lay down and lift them off the floor.
Simplifies the movement, and causes less addition to the cumulative training session fatigue, meaning more stamina left over for what brings gains.
Added to my training 💪🙏
Trx bodyweight tricep extensions are absolute king for me. Mid set adjustment from light to full body weight, the worst that can happen really is falling to one knee and screaming from the burn lol.
The cheap golds knockoff trx they sold at walmart 10 years ago is the best thing ever. Prefer it to a real trx lol
Does anybody know why (and what to do) my pressing causes some kind of knot or tension in my triceps that trigger what feels like tendinitis in my in inner elbow (but it’s not elbow tightness, a bit further down). It goes away by massaging the tricep. I thought maybe triceps need to be strengthened but part of me feels like my biceps need to grow (some kind of imbalance between pressing and pulling with respect to arms but not really my back).
long armed guy here, no matter how I do JM Press, it always kills my elbows
Westside barbell they got some really good tricep exercises too top bench pressers in the world
Much needed for me. Long ass arms and need Tris to fill out for bodybuilding and also for strength
Awesome 👏🏼 thank you 🔥🔥🔥🔥🔥 triceps
What rack do you have behind you ?
All those are great, you want to have a bunch of different tools at your disposal. So far mine have been growing off of Benching, machine shoulder presses, Yoga Mat Benches, and close grip benches, then finishing them off with banded tricep press downs with 100 reps total.
How many yoga mats can you bench bro....?
One tricepS…. Two tricepS….. like Ur content a lot but to say triceP…. Man This is so sad 😢😂
I don't understand
@@AlexanderBromley why also Fitness pros "Always" say tricep instead of triceps 🤔😜 Just curious, cause the right term is triceps.. even when U Talk about one arm. The 's' isn't Just Plural 😅 well but f*ck that - even If U don't Do it Ur rockin! Love Ur content 💯, it's Always top level. And ofc, U seem Like a cool Guy too - best regards From Germany