What's going on Nation? We are back with another video talking about the only two exercises
you need to build big triceps.
Now if you missed the last two videos on chest and back I will link to them in my pin comment below
also guys be sure to download my app muscular strength
all my full programs exercise demonstrations and
custom meal plan at your fingertips. It's awesome
make sure you check it out for Android and iPhone now back to triceps, but real quick guys
the triceps are a bit different to train than the biceps with the biceps any
curling motion for the most part will train both bicep heads
equally
We just make changes with our grip to target each head a little more
individually, but triceps to work a bit different.
That's because the long head of the triceps crosses the shoulder joint which means the degree of its activation
depends on the position of your elbow and shoulder.
Basically, the more you elevate you elbow the more long head engagement
an exercise will provide so now armed with this information
we need one exercise that will help us overload the triceps safely
with maximum weight and another one that will engage and
specifically target the long head for growth and those two exercises are the close grip bench
press and the seated overhead extension or as I like to call them power bombs.
But before we get started the last video on the best two exercises for back hit almost
8000 likes within the first week. So let's see if we can set a record and get this one to over
9000 so smash that like button and if we hit our goal
biceps we'll be next. If not, I'm filming in the next video about quads.
Which we will still cover at some point, but biceps will be first
so
like I said guys the first exercise on your journey to bigger triceps is going to be the close grip bench press.
So let's quickly go over proper form. So obviously you're going to go into the benchpress position
however
the major difference here from this compared to a bench
press is that you're going to be grabbing the barbell where your hands as close as possible
you basically want to make sure that when you're grabbing the barbell your elbows are in a
position so that when you're holding the weight over your chest
they can come down as close to your torso as possible without having to be like this.
You never want a close grip bench, press with your hands closed
just because the exercise is called the close grip bench
press it doesn't mean you're clans have to be as close as humanly possible.
If you were benching in this position, you can just tell by looking at all the stress and tension
you're placing in your wrists
which then compounds and hit your elbow which then can obviously affect your shoulder.
You want to keep everything nice and straight.
So from this position guys, what you're going to do is keep your wrist straight
you're gonna flex your glutes arch your back again
same exact form that you would use for a bench press and then bring the weight down
pver your torso
close to your belly button. A lot of people when they perform a close grip bench
press they still bench it over their chest like this
That's not what the exercise is for if you want to target your triceps as much as possible
you want to bench over your torso and make sure you're pressing back up over your torso.
Think about it as if you were doing a dip, if you were doing a dip you'd be in this position
coming down and your hands would still line up with your torso now
the reason why we're not doing a dip is because
not everybody watching my videos can do a dip and also
for a lot of us heavy weighted dips can cause some shoulder pain if you have some flexibility issues.
When it comes to the close grip bench
press pretty much every single person watching the video can overload
safely and progress with this movement if you guys want to see a video I did
comparing close grip bench press to the dips. I did a versus series video.
I'll link to that down on my pin comment below and the second exercise is the powerbomb one of my
Absolute favorite exercises for triceps.
And remember the close grip bench press was for our maximum overload
and with this exercise we're still overloading as much as possible, but some of the benefits to this movement
Number one because we're elevating our elbows as high as possible
we're placing a lot more tension on that long head of the triceps and number two
this movement compared to other tricep exercises like rope extensions or skull crusher
this exercise will allow us to get the deepest stretch
possible before we're turning back to the starting position
and that's why we're going to do it. So proper form is very easy guys
I like to throw the dumbbell up and on top of my shoulder
before I sit that way once I'm in the seated position
I can just press the dumbbell up off my shoulder and then I'm ready to go. Once here keep your wrist straight
lower the dumbbell as far as you possibly
can you should be going all the way down like this before returning back to the starting position and
repeating for reps.
Another thing too guys you should also be trying to keep your elbows in towards your head as much as possible.
The last thing you want to have happen. Is that as you do this movement your elbows flare out like this now
granted depending on how big you are there could be some elbow flare
but as long as you're twisting those elbows in as far as possible
or as close to your head as you can
you'll be able to maximize
the efficiency of the movement. Now some other quick tips for here guys number one if you get elbow pain
try doing some warm-up sets with light weight first so you can go as heavy as possible on this exercise
every single time you do it. Alright guys. So now that you know perfect form for your next triceps workout
I suggest performing eight sets of the close grip bench press followed by four to five sets of power bombs.
Always remember that you should be trying to progress with these two movements add
weight when you can and maybe even implement my cheat and recover technique if you can find a spotter.
Also, and I cannot stress this enough. You need to stop wasting your time with fluff
exercises like the triceps kickback
I don't care if you're using a dumbbell or a cable machine an exercise like this is not meant for
overloading for growth. Does it still have its place?
Yeah, of course. It does guys
but more is a finisher or an accessory exercise to be used in a
superset when training with high volume and if anyone is tell you an exercise like a tricep kickback is
best for muscle growth they're either full of shit full of steroids or both.
Remember that the purpose of these best exercises videos is to help
anyone get their most out of their workouts natty or not
so keep breaking the natty limit nation
and I will keep making videos and as always more good stuff coming soon.
See ya