JESSE: Jeff is like a walking anatomy chart.
It’s great to have him around.
And the muscle markers?
They make it really, really easy to understand.
I’ll tell you this: I’ve learned a lot about anatomy just from filming the videos.
JEFF: Okay, so now the obliques, they come, and they run all the way down, right-
JESSE: No, no, no, no.
Cut!
No!
Bad!
JEFF: You have the linea alba that runs down here, and then it divides it into all these
quadrants.
Now the lower abs would be right here.
The upper abs would be up in this area, and sometimes you can get a hernia right in the
middle.
So now the occularus muscle that runs right here, under the-
JESSE: No, no, no, no.
Not necessary.
Not in the eye.
JEFF: But they’re muscle too, man.
So now the supraspinatus is a really important muscle.
Jesse, I can’t reach it.
If you could just draw that in.
That really is important now for the health of your shoulder.
The thing is, while it may not be a big muscle, it really is important to keeping the stability
here.
You can see the stability of that muscle.
So, you want to make sure you-
What's up, guys?
Jeff Cavaliere, ATHLEANX.com.
I’ve got some artwork on my back today and it’s actually a muscle.
Don’t worry.
I got back at Jesse, and you’re going to see that at the end of this video.
But today I want to actually share with you something even better.
It’s the master tip.
This time we’re applying it to the triceps.
If you follow along with any of our Master Tip series you understand that I’m giving
you one tip that applies to every, single tricep exercise you do.
It does not require any extra equipment, and it’s something you could do instantly, and
feel the difference.
When we’re talking about feeling the difference, look at the difference here on this dip.
It is very subtle, but I promise you, subtle things can actually have huge differences
in terms of, not just how it feels to you, but more importantly, to the results you see
from doing the exercise.
Here we’re talking about the matter of an inch.
Can you see the difference between these two dips?
Here’s the difference, guys.
When you do your tricep exercises we need to start exploring full extension at the elbow.
You might think that you’re extending fully at the elbow because your arms is getting
relatively straight.
But I’m talking about full extension.
Provided you don’t have any kind of blockage, or chips in your elbow that prevent that.
It starts with a little bit of anatomy because, obviously, we broke out the muscle marker.
We have to look at what’s going on here.
This is the longhead of the tricep.
The longhead of the tricep attaches – unlike the other two heads of the tricep – to our
scapula.
To our back.
You can see that over here.
It’s attaching way up here and because of that, in order to fully contract that muscle
your arm has to get back, behind your body.
Well, if we’re not getting the full extension of the elbow that makes it even more difficult
and challenging to actually get behind your body.
I realize that not every arm exercise, and tricep exercise requires that your arm get
back there, but more on that in a second.
The second thing is, you’ve probably been told something really important.
That is: don’t ever lock out your joints because locking out is a bad thing.
Guys, that’s a big myth.
That’s not true.
What you want to do is – our bodies were built to lock out.
This elbow joint, to go to full extension, is meant to be in full extension.
It’s not a dangerous thing to be in full extension.
The problem is when we add velocity to that.
So, you don’t want to add velocity to that because that starts to get his pounding into
extension.
But guess what?
You don’t do that.
You don’t add velocity to your hinge joints.
The hinge joints being here in your elbow, and down at your knee.
You want to have a controlled contraction.
But because we’ve learned that you don’t want to do that we usually cut that short.
That’s a problem.
So, here’s how you apply it and get more from all of these exercises.
If we take a tricep pushdown here, what we’re doing is making sure that we don’t just
get the full extension, but because we have the opportunity to et the arms a little bit
back, behind our body, we can get in an enhanced contraction on the longhead of the tricep.
For the reasons I just told you.
So, you want to do that.
If you’re doing a dip, like we’ve covered here before, you have the opportunity, by
the placement of your upper body, to shift it forward a little bit, get more upright,
so you do take advantage of the fact that the arm can get back, behind the body.
But once again, it’s about making sure you extend through that final one inch.
That final one-inch matters.
It will make a difference when you accumulate rep, after rep, after rep of every, single
tricep exercise you do.
I promise you.
You can go here to a tricep extension and the same thing.
This is a great tricep exercise.
It stretches the longhead, and then we go, and reach full extension.
Again, full extension.
Those extra couple of inches, in this case, matter a lot.
Even if you have an exercise like the close grip bench-press that doesn’t have an opportunity
for you to get your arm behind your body at full extension, you still want those extra
few inches of full extension.
So, don’t stop here.
Consciously push forward.
Here’s one other thing you can do to make sure you’re doing this right.
When you get to full extension, or where you think it’s full extension, back off one
inch.
Back off just a little bit.
I’m showing you here on the tricep pushdown again.
Back off just one inch, and then reestablish the contraction again.
You’ll find that you’ll probably get further than you did the last time if you did short
the extension.
If you were able to get full extension the first time then you’re just reestablishing
that again, and your time under tension in this position will be elongated.
But the fact of the matter is this, guys: you want to make sure that you’re not shortchanging
your reps.
Especially when it comes here.
The same thing is going to apply when it comes to your other hinge joint down at your legs.
We can talk about that in another video.
In the meantime, guys, if you’ve found this video helpful make sure to leave your comments
and thumbs up below.
If you’re looking for other programs that put the science back in strength – that’s
what we do in all of them.
The muscle marker is a key component of what we do here.
You want to head over to ATHLEANX.com and do that.
In the meantime, I’m going to turn this video over to Jesse because he earned his
right to be on this camera after what he did with his artwork on my shoulder.
All right, guys.
I’ll see you again soon.
Go ahead Jesse.
JESSE: Yeah, this is punishment for drawing the dick.
Not a good idea.
Go check out the video, subscribe, check out his website, too.
Jeff, do I have to keep doing this?