Can’t Build Big Triceps? Just Do THIS!!

  • Published: 07 July 2019
  • If you have a hard time building big triceps then you are going to want to try this. It takes just 6 minutes and it takes the science of triceps contraction to a new level to get your triceps to respond better to all of the exercises you perform for them. This has to do with building a better mind muscle connection with the triceps muscle by taking it through the components of its two joint contraction capability.
    If you do not have good neuromuscular control or proprioceptive awareness of your body and joints then you will almost surely have issues developing a muscle to its fullest. We can test just how much of a problem this is for us by going through the three steps shown in the video.
    First, you want to try and straighten your elbow and squeeze your triceps as hard as possible. Be sure that you are actually straightening the elbow to lockout rather than leaving the last two inches of the extension unstraightened. This is key. Full triceps contraction only occurs when the joint is extended fully and maximum shortening of the muscle is achieved. You want to see if you can generate any contraction discomfort by squeezing in this position. If you don’t then you have some degree of mind muscle disruption but you will want to move onto the next test.
    Now, keeping your elbow straight, try and move your arm back behind your body and evaluate once again what type of discomfort (if any) you get from this position. If you have a good mind muscle awareness you will definitely feel a tight squeeze or slight cramp in the triceps muscle from putting your arm in this position.
    Finally, add one final component of the test by externally rotating your shoulders and getting your forearms to face forward. Repeat the drill by getting your straight arm back behind your body and once again evaluate what type of cramping, discomfort or tightness you may have in your triceps. If you don’t feel any of that in any of the three positions then you definitely have to do something about it since this is holding back the effectiveness of all of the tricep work you are doing.
    To rectify this, try the simple 6 minute routine shown here.
    1. Perform a pulsing triceps pushdown in just the final few inches of the rep for 45 seconds. You can use lighter weights here. The focus is on driving a hard contraction via the triceps muscle and not on worrying about progressive overload or strength. Rest 15 seconds and move onto the next movement.
    2. Lying face down on an incline bench, take two light dumbbells and move them back behind your body while maintaining straight elbows. Pulse your straight arms back even a few more inches, making sure not to let them drop past the level of the torso. Do this once again for 45 seconds and rest 15 seconds before moving onto the last exercise. Note, if needed, you may use no weight here if needed in order to ensure strong contractions.
    3. Finally, rotate your shoulders from this same position so that your forearms are pointing down towards the floor. For this final movement you not only want to keep your arms behind your body with your shoulders turned back but you want to once again reinforce the final two inches of elbow extension by quickly bending and extending the elbows just a little bit on every rep. Perform this for 45 seconds, rest 15 seconds and repeat this entire 3 minute circuit one more time for a total of 6 minutes.
    You will be able to do this quick routine for your triceps throughout the week without having to worry about it interfering with your currently programmed strength or hypertrophy work. With the absence of eccentric overload and the fact that it is not neurologically demanding as rep max strength work would be, you will be able to work on improving your mind muscle connection without taking away from current training goals.
    Try this and I guarantee you will find some amazingly quick results from doing it.
    If you are looking for a step by step workout plan that will help you build a ripped, athletic body quickly by putting the science back in strength - be sure to click the link below and get the ATHLEAN-X program best suited to your current goals. Start training like a pro athlete and watch as you take your body to the next level you may never thought capable.
    If you are looking for more videos in this series to help you build a bigger back or bigger biceps, be sure to subscribe to our channel at the link below and turn on notifications so you never miss a new video when it’s published.
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Comments • 1 603

    ATHLEAN-X™   Vor Monat

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck! If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • Guitar Freak
      Guitar Freak  Vor 8 Tage

      Check out my instagram fitness account! I posted my transformation picture and workouts! @vjanolo_fit

      • Daniel Botos
        Daniel Botos  Vor 27 Tage

        Could you do a video like this for quads?

        • Ishaan Yadav
          Ishaan Yadav  Vor Monat

          @Silent Man got to a physiotherapist right away don't waste time finding solutions on the Internet

          • Vladimir Demidov
            Vladimir Demidov  Vor Monat

            @MattGS 22 Well, we can easily calculate the chance to win. only a hundred selected winners, and we need to know the number of views in the first hour. Judging by the fact that we're 8 million here, I would assume that the number of views in the first hour is huge, even 10k brings the chance to win to a woopin 1%, which means that you will have to try at least 100 times to win at least once. It's pure luck though.

            • Silent Man
              Silent Man  Vor Monat

              Can someone help me out? I was bench pressing early morning I had 150 lbs on the bar. At my 9th rep my shoulder popped and started to hurt. What did I do to my shoulder? I can still move my arm around but I feel a pinching on my shoulder.

              • EZ Beatz
                EZ Beatz  Vor 15 Stunden

                Some say jeffs muscles grew him

                • Samuel Kaye-Rau
                  Samuel Kaye-Rau  Vor 20 Stunden

                  Wtf way to many lifts. Do you know what "KISS" stand for?

                  • Dude Nope2
                    Dude Nope2  Vor 2 Tage

                    Lol 402 haters have disliked this video. Such fatties I bet

                    • keithwellerlounge74
                      keithwellerlounge74  Vor 3 Tage

                      I have the same problem with all tricep exercises, I can do a certain amount of reps and then my arm will no longer straighten fully - my triceps aren't failing but the elbow joints seem to be. My right arm struggles before my left as well and as a result my left arm is noticeably bigger. Will this rectify that in time or do I need to do something else?

                      • Imran Bhatti
                        Imran Bhatti  Vor 4 Tage

                        Fuck you

                        • Ron Sealy
                          Ron Sealy  Vor 5 Tage

                          The science of exercising is all he talks about. Jewels. Is. All. He. Be. Dropping.

                          • Aa Grille
                            Aa Grille  Vor 5 Tage

                            Love this guy! Great advice man!!

                            • shikharraje
                              shikharraje  Vor 5 Tage

                              Jeff, could you please condense all this knowledge into a book? Or a series, if one is not enough. Something that targets beginner lifters? All the brilliant advice in this video, for instance, is a little lost on me, because I have to spend so much time unlearning old habits. Every time I try to go a little heavier on the pushdown, I lose the last 2 inches. A book, targeted at beginners and covering essential knowledge on muscle groups and how they work together during well-known exercises would be ideal for people just starting out on their fitness journeys. Hope you'll consider this!

                              • uskur
                                uskur  Vor 5 Tage

                                Damn dude I did those rope pulls close to the chest and they tore me up way more than the rocking ones

                                • Chad Houck
                                  Chad Houck  Vor 5 Tage

                                  Everyone knows how big the last 1-2 inches are! 😏

                                  • S Dennis
                                    S Dennis  Vor 6 Tage

                                    Gotta try this, good stuff!

                                    • William Jesus Benson
                                      William Jesus Benson  Vor 6 Tage

                                      Should i do that before or after i work on my triceps?

                                      • Gustas Šadbaras
                                        Gustas Šadbaras  Vor 8 Tage

                                        How about chest? When I'm doing push-ups I barely feel anything in my chest

                                        • Mohammad Abushal
                                          Mohammad Abushal  Vor 11 Tage

                                          Jeff u r a hero

                                          • heyshann
                                            heyshann  Vor 11 Tage

                                            Everytime Jeff, every fucking time I have an issue you upload the right solution!!!

                                            • Sam Vijeh
                                              Sam Vijeh  Vor 12 Tage

                                              So when exactly do you do this 4min workout? On tricep day before you start doing heavier and more intense workouts?

                                              • Lionel Deliz
                                                Lionel Deliz  Vor 12 Tage

                                                Jeff I totally understand the mind muscle connection , but what about muscle insertions ? I would love a video about you talking about this. Because no matter how I train my triceps , my insertion are super high so my arms always look small .. good video as always tho

                                                • Mike Cupp
                                                  Mike Cupp  Vor 13 Tage

                                                  Hey is it good to do this before your overload exercises or after?

                                                  • Sergei Sargaev
                                                    Sergei Sargaev  Vor 14 Tage

                                                    Great content. The man knows his stuff.

                                                    • Shivprasad Sapkal
                                                      Shivprasad Sapkal  Vor 14 Tage

                                                      Plz add subtitles sir , plz.

                                                      • Julius August Høpfner
                                                        Julius August Høpfner  Vor 16 Tage

                                                        great vid bud

                                                        • Julius August Høpfner
                                                          Julius August Høpfner  Vor 16 Tage

                                                          who even dislikes straight up clean facts?

                                                          • Nicolas Charly
                                                            Nicolas Charly  Vor 18 Tage

                                                            Jeff's triceps longheads are bigger than my lats.

                                                            • Max Power
                                                              Max Power  Vor 20 Tage

                                                              August 04 2019: Great video. Just finished watching your Shoulder muscle vid (middle part).

                                                              • Qasim Khawaja
                                                                Qasim Khawaja  Vor 20 Tage

                                                                Can you do a similar video on the mind/muscle connection for the shoulder? It would be MUCH appreciated!

                                                                • Brian Stafford
                                                                  Brian Stafford  Vor 24 Tage

                                                                  I'll give it a shot 💪🏽💪🏽

                                                                  • Colin Jordan
                                                                    Colin Jordan  Vor 24 Tage

                                                                    Awesome thanks Jeff(e)

                                                                    • Will D
                                                                      Will D  Vor 25 Tage

                                                                      Trust Jeff to get to the bottom of it...

                                                                      • Jossy M
                                                                        Jossy M  Vor 26 Tage

                                                                        I found (by accident) that doing pyramid push-ups hugely increased my triceps gains in comparison with free weight exercises. Was just looking to improve the amount of push-ups I could do by varying the techniques, and about 5-6 weeks later noticed the effect it'd had on my arms. Still not even anywhere near close to Jeff's level, mind!

                                                                        • Justin S
                                                                          Justin S  Vor 26 Tage

                                                                          Please do one for chest

                                                                          • Dannys nuñez
                                                                            Dannys nuñez  Vor 27 Tage

                                                                            What about if I have an hiatal hernia I can do heavy workout?? Plis somebody tell me

                                                                            • Johan Schoeman
                                                                              Johan Schoeman  Vor 27 Tage

                                                                              Jeff please make videos like this for all other muscle groups. I struggle with this going to implements this. but struggle with all the others too. especially biceps and chest

                                                                              • isaiah navarro
                                                                                isaiah navarro  Vor 28 Tage

                                                                                Could you do this for bicepts jeff i dont have mind muscle to my left bicept i tried doing more reps on my left but my right is much more sore im asuming its the quality but im trying my hardest and im feeling the lack of compression like i can feel that i cant flex on my left both inner and outer bicepts

                                                                                • Mayyas Sh
                                                                                  Mayyas Sh  Vor 28 Tage

                                                                                  You are talking tooooo much

                                                                                  • Ovo926
                                                                                    Ovo926  Vor 29 Tage

                                                                                    At 3:05 just listen to the disdain dripping from his voice as he says bodybuildier. 🤮. 😂😂

                                                                                    • Ali Kazan
                                                                                      Ali Kazan  Vor Monat

                                                                                      VII very important information!

                                                                                      • Aditya Yadav
                                                                                        Aditya Yadav  Vor Monat

                                                                                        You just a best youtuber love from india

                                                                                        • Gergő Borbély
                                                                                          Gergő Borbély  Vor Monat

                                                                                          Jeff's triceps have their own biceps

                                                                                          • Ronny Holmberg
                                                                                            Ronny Holmberg  Vor Monat

                                                                                            This video contains less than 50 kcal

                                                                                            • umar imtiaz
                                                                                              umar imtiaz  Vor Monat

                                                                                              If Jeff is doing 5lbs and no weight.. What can I use that's lighter than air?! 🤣

                                                                                              • steelzeppelin
                                                                                                steelzeppelin  Vor Monat

                                                                                                that's literally not how the tricep works... it doesnt pull your arm back... 1

                                                                                                • Simon Walker
                                                                                                  Simon Walker  Vor Monat

                                                                                                  Hey Jeff, does the last exercise helps build triceps as well as it does helps improve the connection between mind and muscle? Thanks

                                                                                                  • Shaan Patel
                                                                                                    Shaan Patel  Vor Monat

                                                                                                    I can't do these in the gym people will think I'm a noob💀

                                                                                                    • Harley Sosbe
                                                                                                      Harley Sosbe  Vor Monat

                                                                                                      You should not care...

                                                                                                      • Roberto Correa
                                                                                                        Roberto Correa  Vor Monat

                                                                                                        Show 🤜🤛👏👏👏👏😎

                                                                                                        • Click Like
                                                                                                          Click Like  Vor Monat

                                                                                                          i am wonderin if you even have a Tshirt 🤔

                                                                                                          • _________
                                                                                                            _________  Vor Tag

                                                                                                            No he go without tshirt

                                                                                                            • RB
                                                                                                              RB  Vor Monat

                                                                                                              My triceps feel personally attacked.

                                                                                                              • Leonard Emini
                                                                                                                Leonard Emini  Vor Monat

                                                                                                                Those last 2 inches gives me more pain in my elbow than pump in my tricep.

                                                                                                                • Lava Tasche
                                                                                                                  Lava Tasche  Vor Monat

                                                                                                                  Maybe use lighter weights

                                                                                                                  • IslamicRageBoy
                                                                                                                    IslamicRageBoy  Vor Monat

                                                                                                                    I’m a body loser I’ve already lost 15 pounds

                                                                                                                    • Yokey
                                                                                                                      Yokey  Vor 18 Tage

                                                                                                                      Good job man! Keep on going!!

                                                                                                                      • knhoel
                                                                                                                        knhoel  Vor Monat

                                                                                                                        another nice video friend here from japan

                                                                                                                        • X Audacityx
                                                                                                                          X Audacityx  Vor Monat

                                                                                                                          My name is Jeff

                                                                                                                          • Yashvardhan Tomar
                                                                                                                            Yashvardhan Tomar  Vor Monat

                                                                                                                            This really helped me thank you soo much.. Kindly make same videos for other muscle groups as well.

                                                                                                                            • Super
                                                                                                                              Super  Vor Monat

                                                                                                                              Cable cross over extensions are best for this.

                                                                                                                              • wadeo1980
                                                                                                                                wadeo1980  Vor Monat

                                                                                                                                Ha. I've always said that to my members 🤙

                                                                                                                                • xX BELRUPT Xx
                                                                                                                                  xX BELRUPT Xx  Vor Monat


                                                                                                                                  • Iron Martian
                                                                                                                                    Iron Martian  Vor Monat

                                                                                                                                    I always thought that was bad for your elbows

                                                                                                                                    • Bernt Strandvall
                                                                                                                                      Bernt Strandvall  Vor Monat

                                                                                                                                      Does external rotation of the shoulders when bench dipping also give the same effect as in the last exercise you demonstrate?

                                                                                                                                      • yash kasana
                                                                                                                                        yash kasana  Vor Monat


                                                                                                                                        • Crypto C*nt
                                                                                                                                          Crypto C*nt  Vor Monat

                                                                                                                                          My girlfriend misses those last 2 inches too :-(

                                                                                                                                          • Jef Corts
                                                                                                                                            Jef Corts  Vor Monat

                                                                                                                                            Hi my name is _ _ _ fan of

                                                                                                                                            • Guido Gi
                                                                                                                                              Guido Gi  Vor Monat

                                                                                                                                              Jeff have you ever tried to put a lot of mass on even for a short period?

                                                                                                                                              • VikingSix
                                                                                                                                                VikingSix  Vor Monat

                                                                                                                                                Me: *lays on bench and pulses armsRandom gym guy: "What the hell are you doing?"Me: "Jeff said if I don't do this, triceps will kill my gainz"

                                                                                                                                                • Caspersight
                                                                                                                                                  Caspersight  Vor Monat

                                                                                                                                                  Hey Jeff, love the video. Could you please create a video explaining the right way to use the massage balls to get rid of muscle knotts in the back. 🤔

                                                                                                                                                  • Boks1k
                                                                                                                                                    Boks1k  Vor Monat

                                                                                                                                                    for some reason, half of the clips are contrary to human anatomy and physiology and are simply useless, they lead to misinformation

                                                                                                                                                    • kefkapalazzo1
                                                                                                                                                      kefkapalazzo1  Vor Monat

                                                                                                                                                      i thought this was just natural lmao wth

                                                                                                                                                      • Troy Dunnell
                                                                                                                                                        Troy Dunnell  Vor Monat

                                                                                                                                                        Thank you so much for this video. It's VERY informative

                                                                                                                                                        • Abaderrahmane Kouzrit

                                                                                                                                                          Hell this video was helpful

                                                                                                                                                          • ADITYA KALIA
                                                                                                                                                            ADITYA KALIA  Vor Monat

                                                                                                                                                            For those who don't know it yet, the X in Athlean-X comes from 4:11.

                                                                                                                                                            • A. Cruz
                                                                                                                                                              A. Cruz  Vor Monat

                                                                                                                                                              Moral of the story; every inch counts!

                                                                                                                                                              • Phil Nazarenus
                                                                                                                                                                Phil Nazarenus  Vor Monat

                                                                                                                                                                Should I do these 3 exercises before doing my tricep workout?

                                                                                                                                                                • Paco Barreza
                                                                                                                                                                  Paco Barreza  Vor Monat

                                                                                                                                                                  Awesome knowledge

                                                                                                                                                                  • jocko john
                                                                                                                                                                    jocko john  Vor Monat

                                                                                                                                                                    Don't let your GF watch this video with you.......mine said I want those 2 extra inches......I said they aren't there.......she-Jeff says they they are, so you better find them........Uh oh......

                                                                                                                                                                    • Ezio214
                                                                                                                                                                      Ezio214  Vor Monat

                                                                                                                                                                      Me: How do I get bigger arms? Jeff: Facepulls Me: How about bigger legs? Jeff: Supinated Facepulls. Me: ummm........Carrot cake? Jeff: Once a year, bitch Jessie: Hey guys look at my mustache!

                                                                                                                                                                      • AVR116806
                                                                                                                                                                        AVR116806  Vor Monat

                                                                                                                                                                        Why do people think this guy isnt natural??? I mean he looks natural as fuck, Decent physique (actualy kinda skinny) but doesnt have big traps, shoulders, or arms and chest is barely kinda above average but I mean this shape is all very doable naturally with just 2 years of solid work. 100% natural lifter.

                                                                                                                                                                        • Zz Z
                                                                                                                                                                          Zz Z  Vor Monat

                                                                                                                                                                          IDK, I can get well defined, big shoulders,back, forearms, glutes, calves and chest but.. my thighs and arms get really defined but not much growth.. at 6'2", 190 lbs, 8-10% body fat and an 80" wingspan.. maybe because I'm so long..