Learn how to maximize your tricep gains by understanding the importance of the long head and how to target it with both overhead extensions and cable kickbacks.
Using his arm as a visual aid for the long head contraction really hit it home for me, definitely going to do some overhead extensions next tricep day because of this 👌
I just started incorporating overhead overhead tricep extensions with a rope grip 2 weeks ago as accessories for Stronglifts (newbie here). Noticing results in 2 weeks is fucking nuts, did not expect that at all.
@@Verziroo I tried for 2reps without weight 1 time and i fucked up my elbows it took 3 months to recover from the injury i prefer dips,pushdowns and overhead extensions
Studies on this actually showed that medial and lateral heads of the triceps grew more with overhead extensions, and long head grew more with extensions in shoulder extension - its fully shortened position. This is due to the long heads leverage being very poor when fully stretched, so the muscles with greater leverage will contribute more. Jeff has a tendency to just copy what other people say, specifically “more stretch = more growth.” There’s more nuance to it than that, only certain muscles grow better in stretched position due to their length-tension relationship (e.g calves).
Correct. The long head has leverage to extend the shoulder in high degrees of humeral elevation, but not the elbow (so the overhead tricep extension doesn’t make sense to train the long head, however a pullover would). And I completely agree. Stretch mediated hypertrophy has been grossly oversimplified to “everything grows better at long lengths.” I wish ppl would try to understand operating sarcomere lengths and passive tension.
@@User1245.. bang on, at least it’s a relatively benign training trend. Lots of people are focusing on deep stretch, good control and training close to failure these days which is certainly a step in the right direction from plate squeezes and cross-body machine presses..
@@parthmishra5942tl:dr = in high degrees of shoulder flexion, the long head has more leverage to extend the shoulder, not the elbow (that would be lateral/medial heads). TL:DR of the TL:DR = the overhead extension works the lateral and medial heads, not the long head of the triceps.
As a physical therapist assistant who loves anatomy - yes! Tricep kickbacks puts the long head into “active insufficiency,” which basically means a multi-joint muscle (long head of the triceps, long head of biceps, hamstrings, etc.), is shortened over both joints it crosses, which makes it contract and work less efficiently than if it wasn’t shortened. A cool way to test this is to try and do a hamstring curl with the hip fully extended vs. having a bit of hip flexion in there
Yeah I thought the same thing. I'm not sure why you would look for a peak contraction when the muscle is weaker in the kickback. Neither the kickback or the overhead extension matches well with the muscles strength curve.
Do you mean Machine Dips or Bodyweight/Weighted Dips? If ur talking abt the 2nd has it ever messed with ur Shoulders and if it has is there a way to fix it
I love this. What a great way to educate your viewers by adding context on the isolated muscle and the two most effective ways to target stretch and contraction.
💯 correct! I typically include overhead triceps press and a second overhead triceps exercise of some variant in every triceps workout for this exact reason in conjunction with other non-overhead triceps movements. 💪💪
I always struggled with overhead because I'd find my lats activating as my arms moved. I've found that thinking about the motion of your hands moving upward rather than the bending and straightening your elbow helps with this.
Lateral and medial tricep heads have better leverage at extending the elbow in an overhead position, the triceps LONG head have leverage to extend the shoulder in that position… and has best leverage to extend the elbow at 0 degrees. It was a total shock once I learned that Jeff doesn’t know how to analyze research and data properly, but rather make impressive content that’s flashy/clickbaity that generates numbers… GG to the industry
@@Alek11158it can do shoulder extension in overhead position, but not elbow extension which is why what he is saying to do as an overhead exercise to work the long head is funny
I do my "kickbacks" on a seated cable row. Disconnect the handle, lower the weight-stack, and this is great, because you're at decent resistance throughout the entire range-of-motion.
I started doing a variation of overhead cable tricep extensions, and holy cow. Combining it with one arm rope tricep kick backs has made both of my triceps explode. I took a look an actual look for this first time after a month and a half of training them, I’ve never made such insane progress with them before.
Im skinny and tall, started at the gym a month ago. I watched one video of yours and from day one Im going with those triceps exercises. 2 sets each only. I already see a difference. I can also fill sleeves that were quite loose before. Thanks.
Wow, 1000000% helpful and to the point. Starting this tomorrow! I like when people explain the why(s) vs ( do this to get this ) yeah but why? Perfection!
I never thought these did much. I love tricep stuff, and started this recently and holy crap. I was wrong and so happy to be bc it’s an amazing workout and feels great, leaves me insanely sore too which I dig.
Fam you can stick to nippard/israetel. Will for entertainment. The rest are just noise, you don't need to consume all the content in the world, they are not your friends, they're just making money
What a professional,nice one Jeff
1.4k likes and no replies? Lemme fix that
Long head IS the only head.
@@CrabbitKingdom how kind of u bro😀
He's an Academic when it comes to lifting, so he has scientific papers to back him up.
@@CrabbitKingdomno dad?
Fix that
These 2 are probably my favourite fitness influencers out there out of like 10000s
I though I was your favorite
@@DanielCrossBoss buddy you’re built like Oscar Proud
Facts
Who's the second guy?
Will Tennyson
He makes some good content man.
Pretty entertaining and educational too.
Jeff is by farrrr my favorite fitness trainer. He is incredibly knowledgeable, jacked, and gives so much info away for free it’s mind boggling.
Only weak point small nipples
Sulek is my fav but yeah Jeff is definitely the best
@@spartacus1414Sulek is literally the opposite of Jeff lmao
@spartacus1414 I love sulek too but he's basically gym bro vs science
Look up Dr Mike israetel. You’ll have another favorite. And I feel they go over topics in different ways as well which is useful
Thank you Jeff for not using the 1 word at a time subtitles
And not highlighting random words
Or the cringey sigma music
I don't even know how those are done, maybe AI cause single words take way longer to subtitle. Anyway
Using his arm as a visual aid for the long head contraction really hit it home for me, definitely going to do some overhead extensions next tricep day because of this 👌
I just started incorporating overhead overhead tricep extensions with a rope grip 2 weeks ago as accessories for Stronglifts (newbie here). Noticing results in 2 weeks is fucking nuts, did not expect that at all.
I though it was a standard exercise actually, thought everyone was doing it already.
Ezbar skullcrushers and RDL are the only exercises that have given me soreness each time in the respective target muscles for 4 years of training.
Any variation of Skullcrushers fuck my elbows
Rdl? How?
@@user-ge3qe7rq1w Insane stretch on the hams and glutes
@@ARandomShitposterDo pushdowns beforehand to warm up the elbows. Don’t just go straight into heavy skullcrushers
@@Verziroo I tried for 2reps without weight 1 time and i fucked up my elbows it took 3 months to recover from the injury i prefer dips,pushdowns and overhead extensions
Respect someone who is always willing to learn. Equals, progression.
Studies on this actually showed that medial and lateral heads of the triceps grew more with overhead extensions, and long head grew more with extensions in shoulder extension - its fully shortened position. This is due to the long heads leverage being very poor when fully stretched, so the muscles with greater leverage will contribute more. Jeff has a tendency to just copy what other people say, specifically “more stretch = more growth.” There’s more nuance to it than that, only certain muscles grow better in stretched position due to their length-tension relationship (e.g calves).
Correct. The long head has leverage to extend the shoulder in high degrees of humeral elevation, but not the elbow (so the overhead tricep extension doesn’t make sense to train the long head, however a pullover would).
And I completely agree. Stretch mediated hypertrophy has been grossly oversimplified to “everything grows better at long lengths.” I wish ppl would try to understand operating sarcomere lengths and passive tension.
@@User1245.. bang on, at least it’s a relatively benign training trend. Lots of people are focusing on deep stretch, good control and training close to failure these days which is certainly a step in the right direction from plate squeezes and cross-body machine presses..
@@pizzaloco exactly. I’m just wondering what’s next
Tl:dr ?
@@parthmishra5942tl:dr = in high degrees of shoulder flexion, the long head has more leverage to extend the shoulder, not the elbow (that would be lateral/medial heads).
TL:DR of the TL:DR = the overhead extension works the lateral and medial heads, not the long head of the triceps.
Jeff using the visual for the long head was great teaching skills
Bro is one hell of a teacher
everything explained very clearly in a minute.
Quality content right there.
Skull crushers to Diamond push up superset
As a physical therapist assistant who loves anatomy - yes! Tricep kickbacks puts the long head into “active insufficiency,” which basically means a multi-joint muscle (long head of the triceps, long head of biceps, hamstrings, etc.), is shortened over both joints it crosses, which makes it contract and work less efficiently than if it wasn’t shortened. A cool way to test this is to try and do a hamstring curl with the hip fully extended vs. having a bit of hip flexion in there
Yeah I thought the same thing. I'm not sure why you would look for a peak contraction when the muscle is weaker in the kickback. Neither the kickback or the overhead extension matches well with the muscles strength curve.
I think this is why dips are so effective and efficient.
Facts. Weighed Dips might be my favorite tricep exercise
Exactly
Try cobra pushups
Do you mean Machine Dips or Bodyweight/Weighted Dips? If ur talking abt the 2nd has it ever messed with ur Shoulders and if it has is there a way to fix it
@@AyKrax use a wider dip bar. I have the same issue if the position of my hands is too close to my body
Brilliant tip thanks for another one Jeff🏆
Bros literally a mini pekka
Bruh lol
Bro wtf u yapping
pancakes
dude your shorts are the BEST. love your content man.
If will listen to this guy… he’s legit 💯
Skullcrusher superset with close grip benchpress for me.
Visual breakdowns of whys and how's are great. Thanks for this.
Your videos are the best online , please make more !
I like this dude hes a better couch then most people on here
Jeff nippard is also my favorite online couch
Literally just did these in the gym and my tris are pumped!
I love this. What a great way to educate your viewers by adding context on the isolated muscle and the two most effective ways to target stretch and contraction.
I've always watched your videos but this break down just earned you a sub, keep doing these short form informationals!
This channel has genuinely improved my health so much 🙏🏼
looking pretty jacked in that profile pic
FAX!
I never knew I could look and FEEL this good!
Jeff and Will make this easy!
Over head extensions are underrated asf, I do them every triceps day ❤
Ben really knows his stuff
💯 correct! I typically include overhead triceps press and a second overhead triceps exercise of some variant in every triceps workout for this exact reason in conjunction with other non-overhead triceps movements. 💪💪
Nice explanation!!!! Doing both simultaneously on my next triceps day🔥🔥🔥
This was awesome to learn
Guy actually looks natural.
Reminds me of the old school bodybuilders in the black and white photos with mustachios.
Jeff is amazing in the way he explains things! Thank you Jeff!
well explained👍🏽
After two years of lifting I never knew this one. Thank you so much for sharing the treasure
head professional
I always struggled with overhead because I'd find my lats activating as my arms moved. I've found that thinking about the motion of your hands moving upward rather than the bending and straightening your elbow helps with this.
Lower the weight and concentrate on the contraction of the muscle.
The longer the head the better! Got it
Lateral and medial tricep heads have better leverage at extending the elbow in an overhead position, the triceps LONG head have leverage to extend the shoulder in that position… and has best leverage to extend the elbow at 0 degrees.
It was a total shock once I learned that Jeff doesn’t know how to analyze research and data properly, but rather make impressive content that’s flashy/clickbaity that generates numbers… GG to the industry
Yep. Jeff is just another charlatan unfortunately.
Exactly, this short is 100% wrong - long Head is stretched here but no mechanical tension is put on it.
Hope he reacts
@@Alek11158it can do shoulder extension in overhead position, but not elbow extension which is why what he is saying to do as an overhead exercise to work the long head is funny
Nice job copy and pasting Paul Carter!
This is the only workout that sets my triceps on fire
Bro is a new age Mike Mentzer with all the sciene! Here for it! 💪🏻
I do my "kickbacks" on a seated cable row. Disconnect the handle, lower the weight-stack, and this is great, because you're at decent resistance throughout the entire range-of-motion.
"You'll feel it getting way harder"
I started doing a variation of overhead cable tricep extensions, and holy cow. Combining it with one arm rope tricep kick backs has made both of my triceps explode. I took a look an actual look for this first time after a month and a half of training them, I’ve never made such insane progress with them before.
This is so true!! Find the stretch position for each isolated muscle and if you feel the stretch work out in that position.
Love your shortform content. A lot of info in short format
Im skinny and tall, started at the gym a month ago. I watched one video of yours and from day one Im going with those triceps exercises. 2 sets each only. I already see a difference. I can also fill sleeves that were quite loose before. Thanks.
Tri kickbacks have always been a favorite tricep arm workout. Superset with some curls of course
Rope attachment with overhead extensions is SOOO much better than the straight or ez bar. Better motion without being stagnant
The more stretch a muscle is, the more force it produce
Dayuuumm ! Niioocce ! Hemdelelal !
He'll ya brother, thanks for the knowledge
What a Fighter Looks,
One is like Superman , other looks like a Beast build
Crazy back. Nice work
This makes sense and isn't overly complex. ty, I'm going to start doing overhead
Great way to break it down Jeff
Strong man
Dips and OHPs will blow these up.
Nothing better than long head.
Great explanation, thank you.
Perfect timing. Push day tomorrow.
Wow, 1000000% helpful and to the point. Starting this tomorrow! I like when people explain the why(s) vs ( do this to get this ) yeah but why? Perfection!
Jeff, you are the man
That’s great information 💯
Great teacher.
Triceps are my favorite muscle to workout, I definitely engage in overtraining almost every time I train them
Do a biceps video like this one 🔥🔥🔥
This info is GOLD!!
I never thought these did much. I love tricep stuff, and started this recently and holy crap. I was wrong and so happy to be bc it’s an amazing workout and feels great, leaves me insanely sore too which I dig.
i can see muscles i never thought existed
Bro is the most like optimal gym goer of all time
This guy knows his stuff
Great !🎉
Overhead to a superset triceps push down. Works wonders
Great video
“You’ll feel it get way harder”💀💀💀
this video is golden
Max stretch with overhead
Max contraction with kickback
This the kind of person I need hugs from
Great stuff man
Gonna need a tier for tricep and biceps bro because my arm days are very boring
The amount of head jokes Will had to resist must have been epic
Fantastic clip
Jeff being surprised by how big wills triceps are was very nice
Professor Nippard just explained active and passive insufficiency way better than my kine 305 professor
HEAD IS IMPORTANT
Top 10 anime crossovers
Need more Jeff and Will content
Jack is good trainer
this dude. science!
I like overhead, kickbacks and rope extensions, feels like it’s hitting everything perfectly that way and I get a juiiiiicy pump
Jeff, Jesse, Will and Sam are CARRYING the community 😭
Fam you can stick to nippard/israetel. Will for entertainment. The rest are just noise, you don't need to consume all the content in the world, they are not your friends, they're just making money
Dumbbell pullovers nail it too
I agree man when I do this the triceps just get that hella stress
Added to the next push day✅
Tomorrow's my first "weak points and arms" day since starting the new routine, so this was fun to see after reviewing what tomorrow's stuff looks like
“ahhhh idk…” very NICE
Skull crushers, dips and rope full downs for the win
Great info
Jeff answers questions you didn’t know you had
Horseshoe over everything