“My Triceps Aren’t Growing” (HERE’S WHY!)

If you’ve tried everything but your triceps just aren’t growing, you’re going to want to watch this. Here, I’m going to show you how to get bigger triceps by focusing your attention on the right area of this three headed arm muscle and the best triceps exercises for getting them to grow faster. I pr

So your triceps just aren’t growing, huh? Don’t  worry about it because I’m going to show you here today that if you focus more of our efforts  right here on the largest area of your triceps, and we choose the right exercises to do that,  your triceps will grow, I guarantee it. What’s up, guys? Jeff Cavaliere. Athleanx.

com. So I get it  ,fi your arms aren’t growing, and those triceps just don’t seem to be responding, it can be  really frustrating. So today I put together a video that’s going to show you exactly what  to do for even the most frustrating situations when those triceps just won’t grow anymore. And  the thing about it is, you’re probably already doing a lot of the things right. Right, you’re  doing closed grip bench pressing to really focus on the triceps more, you’re doing push-ups, you’re  doing all the things you’ve been told.

But there’s an old saying that says you’re stepping over  dollars for dimes. And when it comes to tricep anatomy here, you might be doing that. You see,  because if you look at the outside of the arm, we’re talking about the lateral and the medial  head of the triceps, which doesn’t supply nearly the size contributions as I spin around here  that the long head does. This is where the meat of the triceps is, and this is where  if you focus your efforts you’re going to get those arms to be a hell of a lot bigger. Now  how do you do this?

We can hit that panic button if need be and take exercises that are already  targeting the long head and make them even more effective by tapping into some techniques to  do that. So that being said, guys, I want to cover them for you one by one and help you to  get much more out of your tricep training here to insure that you’re not lacking anymore when it  comes to size coming out of those short sleeves.

So the first thing that will help a lot is if  you actually have a quick little understanding of the triceps. Right, and to keep it simple,  three heads of the triceps: lateral, medial, and the long head. And we talked about how the  lateral and the medial are the ones that are most responsible for just straightening out the elbow,  right? Because that’s all they do they just cross the elbow. And when we do great exercises, like  the bench press or the closed grip bench press, that’s the function that we’re getting there.

So even though you’re using a lot of weight and doing a good compound lift, the triceps may not  be growing to their full capacity. Why? Because they’re not tapping into that large head,  the long head of the triceps. To do that, you understand that long head crosses the shoulder  joint and attaches to the shoulder blade. So that means in order to get that to respond best to  your training, you need to do something with your shoulder.

You either need to get it way up  to apply a better stretch to that long head, or you need to figure out a way to get it back behind  your body to supply a better full contraction of that long head. And when looking at an exercise  like this, it is the line tricep extension. And I’ve shown you guys in the past how this is such  a good exercise for giving you the ability to get that arm back up over your head more. Right, to  apply a better stretch to the tricep. But what about if that’s not even working?

What if you  need to get more out of it? What if you need to break that glass and hit the panic button? What  would you do? You do what I’m showing you over here. What I’m doing here is I’m simply going for  a better stretch of the long head.

And there’s a big difference. This is done properly. Both of  these are done well. Because, as you see, right here even at the top, we talked about in the past  how the angle is super important. You got to be angled back from vertical.

Right, if you bring it  all the way up to the top to a vertical position, you’re going to lose the tension on the triceps  even momentarily, or a lot of the tension on the triceps momentarily, that you can keep on there by  keeping your arm angled back. They’re both doing this well. Okay, but more importantly, if you let  it play out, here you can see that at the bottom right about here the difference here even in how  much of my face you can see is substantial. So you can see a lot more of me here because my arm is  a lot more parallel to the ground versus angled here. That little extra stretch on the triceps  is going to be that extra kick that you need to get a better contraction and a better recruitment  of muscles fibers in the triceps that are dormant right now.

That once you start to do this, you’re  going to get them to grow a lot faster. All right, so the next change I want you to make is this one  right here. We talk about the good exercises that hit the long head. Anything that gets that  arm up over head, this is another option, this is the tricep push away. But there’s  something you can do here that’s going to make this even more effective, and it’s this right  here.

And for two reasons it’s going to get more effective. If we stop in this position right  here we could look at the amount of stretch that we have going on in the triceps. When we do it in  this more traditional way, we’ve got that stretch, and then we’ve got that stretch. Much more ability  to get those arms up overhead to get more of that stretch on the long head to get better recruitment  to contribute to every single repetition that you do. But it goes beyond that.

If we go a little bit  further when we watch how this thing plays out, we can see that also at the end right there,  there’s a difference in the line of force and the application of this cable and the forces targeting  at your triceps. We talked about in the past that to get the best contraction or the best amount of  tension on a muscle, you want that line of force to be perpendicular to the part that’s moving or  the muscle that’s working here. And in this case, when looking at the triceps, you can see though  even though it’s going off the side there, that we’re not talking about a perpendicular  force here. We’re talking about one that’s angled at this angle here. But when I get my  arms upright and I stand more upright, you could see that that angle becomes much more steep.

Not  perpendicular, of course, not perfect, but again, much better than we are here. So for both of those  reasons, if you were just to stand a little bit more upright and really try to get those arms  up high on every repetition here, then you’re going to have a better shot to make sure that  you could get more gains from the exercise every single time you do it. All right, so if you want  to continue to keep those stubborn tricep gains coming, then you got to be willing to continue  to make those tricep exercise improvements. And this is another opportunity right here because  this is a popular exercise, it’s the dumbbell overhead extension. And once again it’s hitting  that tricep long head because of the over arm, that over head placement of the arm.

But instead  of holding the dumb bell here, we could hold something different— a plate— and get a lot more  out of this exercise to give you better gains from doing it. You could see right off the bat if I  look at the bottom position here between these two exercises, the plate gives me a hell of a lot  more stretch on the triceps. All you got to do is take a look here at the angle of my arm versus the  limitation of the arm right there. I can only get so far. As a matter of fact, that dumbbell will  make contact with the back of my shoulder blades or my upper back.

Whereas the plate, because  of its narrowness, will go all the way down,