JEFF: What's up, guys?
Jeff Cavaliere, ATHLEANX.com.
We’ve got to get started here, guys.
We’ve got 28 days to achieve bigger triceps.
We know it can work because if it worked for Jesse-
JESSE: Woo.
JEFF: The sounds effects.
If it worked for Jesse, we know it can work for you.
Get out of here.
We know it could work for anybody.
Here’s the thing, guys.
I actually promise – I’m going to stake my name to this video.
We’re going to get results here because you’re going to have enough training opportunities.
I don’t care which split you’re following right now.
You can be doing a bro split, you could be doing a push-pull leg split, you could be
doing an upper body-lower body split.
Whatever you’re doing, you’re going to have enough opportunities within 28 days to
implement what I’m showing you here, to have an effect.
It will allow you to start to see size increases in your triceps.
That’s where the promise comes in.
Now, what are we doing?
I’m going to show you again.
It doesn’t matter if you’re a beginner, or even extremely advanced.
I’m going to take you inside a workout with me and WWE wrestler Jinder Mahal, where we
implement these exact same tips.
So, you can get the feel of how that works and really start to implement them for yourselves.
So, no matter how experienced you are it’s going to work.
Then we know that they’re going to work because we’re taking three big compound
exercises.
Ones that allow your triceps to load up.
Meaning, the barbell lined tricep extensions, dips, and then the close grip bench-press.
The unique thing about those three exercises are, we’re hitting the tricep through their
full range of motion, applying the most tension into the stretch position – with the barbell
lined extensions.
We’re applying the most tension into the contracted position with the dips, and then
hitting that mid-range with the close grip bench-press.
So, we’re hitting all elements of the triceps as well.
And we also have advanced training tips that I’m going to break out here that, no matter
how many times you’ve done those exercises, you’re going to see them start to provide
new gains because you’re going to implement these major tips.
So, let’s start with the lined tricep extension.
You guys have seen me talk about why you want to get that end position of the arms.
Not up on all the way vertical overhead because you’re losing tension on the triceps, with
it parallel with the force of gravity.
Instead, what you want to do is have your arms angled a little bit backward here, so
you can still have tension on the triceps.
But beyond that, watch what I do with Jinder here.
I tell him why we want to not just go into the bottom position of the rep but apply an
additional stretch to get stretch reflex going on the longhead of the tricep.
And how anatomically, we’re able to do that by just dropping the elbows a little bit further.
When I do it here-
JINDER: Yeah?
JEFF: I’ll do a little bit of a lat.
JINDER: Okay.
JEFF: Just because that’s also going to stretch the tricep out, right?
Because this has to be here.
JINDER: Yeah.
JEFF: As it would here.
The part from here to here-
JINDER: So, here is okay, just not with over-?
JEFF: Right.
This is where you’re minimum, and what you can do is you get to the bottom a little bit
here, and then bring it up here, and then you go.
Don’t bring it from here, all the way up.
So, you’re bringing it here, I’m a little bit further, you see?
Up, here.
You’re going up.
I go here, and then lower that, and then I come back to stop.
I don’t bring it all the way.
So you’re getting a little extra stretch in the longhead.
JINDER: Yeah.
JEFF: Right there.
Yeah, because then it ensures that you’re not going forward, you’re getting full extension
of your elbow, and you’re still getting that stretch.
Okay, the next thing, if you go to the mid-range exercises here – the close grip bench-press
– what is the best thing we could do here?
What could we do that we could add more to this?
Well, we want to know where we’re pressing from.
Jesse, come here for a sec.
So, it we were going to press – if I was going to press Jesse to get him out of my
face because I don’t want to hear about his triceps anymore, or how big they are – I
would get in here and naturally press in here.
My hands are going to be pretty tight, and I’m going to get in here – my elbow position
is where it should be.
That is the exact same principle that you want to apply to the bar.
I see a lot of guys go to grab it and they’re grabbing from here, and they’re trying to
do close grip bench-presses from here.
It’s such an awkward position.
You want to have your hands and elbows in the same alignment that it would be if you
were trying to push somebody away from you.
I’m going to instruct Jinder on how to do the same thing.
You’re going to be able to see him utilize this in action.
See what I mean?
So, it’s in here.
This is your normal.
You see how it’s pushing?
JINDER: Yeah.
JEFF: That’s where you’re going to do it from.
Right in there.
So that’s here.
That’s your tricep pushing position.
Keep going.
And last, but not least; the dip.
Again, we’re using the dip as our contracted position exercise.
The one that’s going to place the most tension in the contracted position.
We all know that’s going to come from having our elbows close to our sides in that dip,
and also being in an upright position.
The more we’re leaning forward, the arms are coming out and away from the body, taking
away some of that contraction on the longhead of the triceps.
And it’s shifting more of the focus to the chest and shoulders.
So, we get in that upright position, but you know what?
That’s not the tip.
That’s not the advanced level tip here.
The advanced level tip comes in how you’re gripping the handles during the dip, and what
you do during the dip.
So here, what I instruct Jinder to do is stop focusing on squeezing so hard through the
dip handles.
Which is really just unnecessarily directing force and tension up through the forearms
and using more forearm gripping strength here as a focus.
What we want is to direct as much tension as we can to the triceps.
Meaning, getting that out of the equation.
So, as he comes up, you’re going to see me tell him to change, and alter his grip
to get into a loosened up hand position, and getting into wrist extension.
We know – and you can try this for yourself right now.
Get into a flexed position.
Get your elbows straight with a flexed hand.
Close your fist right here and then contract as hard as you can.
Now, get into an extended wrist position.
You’re going to feel you’re going to get a little more extension there, a little more
of a strength in contraction on the triceps.
Why is that?
One has nothing to do with the other, in terms of their connections of muscles.
The triceps don’t even get down to the wrist.
The fact is, anatomically, neurologically we’re wired to have a stronger – our strongest
positioning – with our arm straightened out in front of us, and our wrist into slight
extension.
If I had to press this bar right here, I’m going to press it like this.
I’m not going to press it like this.
I don’t have as much tension and power here as I do when my wrist is in extension.
So component motion, as a strongest upper limb as possible would be to have an extended
wrist, not a flexed one.
So if you don’t release the hands – as you’ll see me do with him – I’m also
going to get that added benefit.
So, a few advanced tips here, implemented with Jinder.
Now get up.
Push like that.
JINDER: Okay.
JEFF: So, I’m almost let go with my fingers.
JINDER: Yeah.
JEFF: So, I can feel like I’m pushing through like that, as opposed to gripping too hard
and lose a lot of my grip.
JINDER: Yeah.
JEFF: I just let go of my grip.
So, get down, grip it good here, but I want to get rid of the grip, I’m going to go
through my arm.
Focus all my tension and contractions through my arms as opposed to gripping that.
You squeeze all the way through the back.
So, there you have it, guys.
There is your game plan.
You have to do those three exercises.
I don’t care what your split is again.
You’re going to hit them in your training for your push, for your triceps; whatever
you’re doing.
You want to make – for your upper body, whatever you’re doing – make sure you
get those three in, and make sure you’re doing about two or three sets of each one,
each time you train.
I guarantee you, you’re going to start to get bigger and better triceps.
Like-
JESSE: Me!
JEFF: The fact is, guys; try them out.
I promise you, it’s going to work.
Again, based on science, advanced training tips, and no matter what your ability level,
I’m staking my reputation on this, guys.
I promise you it’s going to work.
If you’re looking for a step by step plan that’s not just focused on your triceps
but building your entire body from the ground up in an athletic way; that’s what the ATHLEANX
training systems are all about.
Head over to ATHLEANX.com right now and look for those.
In the meantime, if you’ve found this video helpful leave your comments and thumbs up
below.
Let me know what else you want me to cover and I’ll do my best to do that for you in
the days and weeks ahead.
All right, guys.
See you soon.