Long Head, Lateral Head, Medial Head, what if we could work them all with one exercise.
Not only would we have a great triceps option here but we're going to get you out of the
gym sooner.
What's up guys?
Jeff Cavaliere, ATHLEANX.COM
The Triceps, we know three parts, right.
Long Head, Medial Head and Lateral Head.
The problem is we are not really all that focused on that here.
Alright, if you're training like an athlete, we have to know what the function of the muscle
is, and the tricep is going to extend the elbow and it's also going to extend the arm
behind the body.
So what do we want to do?
We want to be able to focus the efforts of the three heads of the triceps together into
one exercise.
Why?
We can shorten our workouts.
Right, no workout longer than 20 or 40 minutes here with ATHLEANX.
And we can get the most functional bang for his buck.
Why?
Because we are going to allow the three heads to actually train together as opposed to being
looked at as separate entities.
Not really functional when it comes to sports and power.
So what do we do.
We have an exercise here.
Could it be called the ultimate tricep exercise?
It could, because we're going to hit everything at once.
However it is a body weight exercise.
So, those that argue that you need weights are going to wish that they have a way to
do them with weights.
And I will tell you when we are done, how you can do that.
But what I do here, is I set up a bar here on the ground.
Two plates on the end so I have some rolling ability.
Ok, I've got a mat, something here for my knees, in case you've got bad knees yourself.
So, basically you're going to position yourself up over the bar.
And we're going to now work sort of, the long head of the triceps, because remember it attaches
to the scapula so you want to get some elevation on the arm.
So we do that by allowing it to roll out and bend the elbows at the same time.
It's like a nose breaker.
As we come back, we lift ourselves up all the way up over the bar.
Right, a little bit of extension behind the body.
And then just lift the feet up off the ground.
Right, the knees were down, lift the knees up off the ground.
And come in here and do a close grip tricep pushup.
Ok, right from here.
Now, drop the knees down, roll it back out again, up and over, all the way up, behind
the body, lift the knees, come down in here and tricep pushup.
Ok,so you roll it out fluidly.
Just like that.
So there you have it.
Combine everything into one, guys.
Let's not look and try to compartmentalize muscle groups, as body builders would.
Is there anything wrong with it?
No, but if you're trying to become more functionally strong, functionally athletic, you've got
to start working muscles together, the way they were meant to work.
Not to mention, you get a good dose of core work thrown in when you do that exercise too.
It's basically a version of a plank.
So if you want to start training multiple muscle groups together the way they are meant
to be, they you've got to try ATHLEANX, guys.
Come over to ATHLEANX.COM and grab the 90 day training program, and see what it's like
to start training like an athlete.
As I like to say, if you want to look like one then you've got to start training like
one.
Alright.
I'll see you guys back here next week.
Meantime give this one a try.
Oh, and I forgot.
I told you how you could do this.
You can easily, if you guys are the weight monsters.
Lay on your back, on the bench, over your head, I've showed this before in one of our
other videos.
Try some extension, up, right, over your chest and then into a close chest bench press.
Keep those elbows tight as you come up.
There's your option if you want to load the weight up.
In the meantime, as I said, leave your comments below and I'll see you guys back here in just
a couple of days.