What's up guys, Jeff Cavaliere, ATHLEANX.COM
Today we're going to talk about How To Fill Up Those Shirtsleeves and before you think
we're talking all Biceps here,
especially me because I tend to get all the attention on the front of the arms.
Guys you have to realize there's something on the underside of the arm too, that's just
as important or more important
because a lot of times it goes underdeveloped or at least under targeted in the right way.
Guys if you want to fill those shirtsleeves, we're talking about this hanging part of the
Tricep here.
The part that really fills the sleeves up. That hanging part we're talking about is actually
one of the heads of the Tricep.
And we can somewhat preferentially hit it, yes when you extend your elbow, all your Triceps
are going to fire.
But there's a couple things that we can do to preferentially hit the long head of the
Tricep. The meaty part of the inside here of the elbow that you see in through here.
In order to get that area guys, you have one distinct advantage based on our own physiology.
And that is, that is the only one of the heads of the Tricep that crossed the shoulder joint.
So we can sort of manipulation and favorably hit that area of the Triceps by what we do
in our exercises.
A lot of guys will tell you, you want to make sure that in order to hit the long head of
your Tricep, that you put the muscle in a stretch position when you train it.
So we know that one of the best ways to do this, is the first exercise that I'm showing
you here. This is the Overhead Dumbbell Tricep Extension.
And you can see that by placing my arms up and over my head, elbow pointed up towards
the sky as much as I can.
Yes if you have shoulder issues, label issues you could have some issues doing this. But
if you have healthy shoulders and your arms can get up as high as you can,
you can start to target the Triceps, very effectively here. Notably that long head of
the Tricep because we're putting that on stretch from the get go.
Now, I like to take that a step further and I've showed you guys before, one of my favorite
ways that we can target that and this is the exercise number 2 for you,
that's the Lying Tricep Stretch Extension. So when I get down here it looks like a typical
nose breaker but I can get a little bit more stretch in my Tricep by allowing the dumbbells,
preferably for me, I like the dumbbells because they don't get in the way of the bench. To
allow those dumbbells to go back as far as they can to get that extra stretch.
Again if you flex your shoulder, we know that the long head of the Tricep will tend to want
to adduct and extend the arm.
So if that's the job, you want to go the opposite way. You want to get that thing flexed, away
from you and we can do that here effectively with the Dumbbell Tricep Extension on stretch.
So that's where most people end their Tricep long head attack. And I can tell you right
now, Why?
I'm asking you Why? Why? Because if you really want to target that guys, what happened to
train the muscle into it's contraction as well.
You don't just work muscles on a stretch, that's one effective way to do it. But you
also have to make sure that you train a muscle into contraction.
And as I just told you, the job of the long head of the Tricep is, yes to straighten the
elbow.
But when it straightens the elbow it also adducts the arm. It brings the arm in tight
to the side and it also will extend the arm behind the body.
That's why when you train your back, you might have often asked yourself sometimes, why after
doing a lot of rows, right, high rows or whatever type of row that you're doing
do you start to get soreness in your Triceps here because it is a weak extender of the
upper arm.
So in order to fully attack that guys, we've got two other options to complete our shirtsleeve
stretching workout here.
And that is the first one I'm going to show you here. This guys is what I call the Triceps
Express, ok.
So we're extending the elbow as you see. But we're also getting our elbows down and back,
ok.
Trying to keep them as tight as we can to our sides. You can see right off the bat,
that inner portion of the Tricep, that thicker, meatier area.
The area responsible for most of the size, especially as I said, the hang underneath
the arm here. That's getting worked very well on this exercise.
But then we want to take it up even another notch. As we do here guys with ATHLEANX, we
want to try to combine movements and make the ultimate movement.
And I think we've got one of those options right here. This is our OBB Rolling Extension.
Olympic Barbell is what that's short for.
And as you can see as I set up the barbell here, you know I'm a big fan of the Bodyweight
versions of our Tricep work.
And we're getting a great version here. Yeah we're using an Olympic Barbell but it's a
Bodyweight Exercise, that's the resistance.
And as we roll out, we're able to get that extension onto the Triceps. We're able to
get those arms up overhead as much as we can.
And then as we pull back and in, now we can get that adduction of the arm, as we roll
over the top and complete the movement.
So you get that finishing contraction that we're missing on the strictly overhead movements.
So watch again one more time, I'll roll all the way out, again get the stretch and as
I come back in, I'm really getting that contraction again and the work,
the full work of that long head of the Triceps as I adduct and pull down.
So there you have it guys, putting the science back in strength, yet again to show you four
exercises that you can do to start tearing through those T-shirts from the bottom up,
right.
We've got to start working on those Triceps if you want to start filling up those shirtsleeves.
And guys as I said, we've got to put the science back in strength if we're going to do it.
We've got to do that all the time as a matter of fact, every time we hit the gym.
And that's what we bring you here at ATHLEANX. As a matter of fact, if you want to start
putting the science back in strength for all of your workouts,
so that you can see faster results because you're training your muscles the way they're
meant to be trained,
then I say guys, be sure to head over to ATHLEANX.COM, grab our 90 day training program.
Let me coach you day by day for 90 days.
I promise you, I'll get you where you need to be.
In the meantime if you found this video helpful, leave your comments below. Whatever else you'd
like to see, I'm here to make the video's for you.
So let me know what it is and we'll be sure to cover those in one of our three weekly
videos. And if you found it helpful, as always guys,
leave me a thumbs up below.
Alright I'll see you guys here again in just a couple days.