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.
Build Muscle in 90 Days – http://athleanx.com/x/my-workouts
Subscribe to this channel here – http://youtube.com/user/jdcav24
*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!
https://giveaway.athleanx.com/ytg/triceps-mind-muscle
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…
Stenezol?
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.
@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 got to a physiotherapist right away don’t waste time finding solutions on the Internet
Could you do a video like this for quads?
How hasn’t Jeff ran out of videos to make ?
@Ausla Davis no they still aren’t very good. Just recycled.
@iFenom_z I forgot, he’s just hailed as the YouTube fitness King for no reason… He gives every piece of advice from form to technique that you’ll ever need… Get over yourself kid
@Ausla Davis nope. All his techniques are irrelevant. You are probably a gym newbie.
@iFenom_z once again.. get over yourself kid.. that’s why most bodybuilders use his technique s and even celebrity stars like Stallone and professional athletes go to him for personal training…
You’re jus embarrassing yourself and getting rekt..
Jeffs mind muscle connection is so powerful he knew I had trouble building triceps
Hahaha
Best comment yet
I bet he goes on google trends and see what muscle groups are being searched. He seems to know somehow and no way it’s a coincedence.
Legend Has it, Those Who Win The Giveaway.. Earn a Carrot Cake after
Oh… Wheres my cake then?
Jeff do a video of legs workout dumbbell edition
Thx guys
Yeah but how do we keep progressing? I mean that’s why the video would be awesome, he could give us alternatives for the ones who train at home with only dumbells, and finally say good bye to our chicken legs
@Just Brams rear leg elevated split squats, pistol squats, 1 1/2 rep lunges etc. Progressions are easy. Mechanical drop sets are great for home workouts
He has one up now
Damn he actually did it 2 videos later. Nice
I finally won I click on the link and it says “Oops, The registration link is not usable. It may have already been used or is not a valid link” kill me now
Maybe someone found the way to use the links without winning.
@Zaet maybe after all of this we are victim
Need a better mind muscle connections with the fingers when clicking
*you probably internally rotated your shoulder as you went to press, Jeff heard your impingement and gave you the L*
Those last 2 inches I tell ya. Gotta get em in.
Jeff: *holding up his ruler* jessie…why does my ruler have sharpie on the 2 inch mark?”
Jessie:”….no reason.”
My girl like when I give her my last and only 2 inches…… crickets.
Hahahaha good 1
Don’t forget to pull out tho
Are we still talking about the triceps?
*I’m just here to lose the giveaway.*
Put all of his informative videos together and you’ve got yourself a training program. Just get to the gym and work.
BUT YOU WIN WITH AMAZING VIDEOS EVERYTIME. DID GUY DESERVES MY MONEY FROM ALL FREE INFO I GET.
Lmaooooo same
No one actually wins
I’m just here to eat cake, get fat, and make excuses
me: how do i build big b…
jeff: facepulls
me: i didn’t even finish my q…
jeff: more facepulls
Why do people always comment about face pulls on here, I’m lost
432Marc jeff loves face pulls
432Marc he always makes videos of the importance of them
Jeff’s brain must be ripped with all of this mind muscle connection
Alex Berger yh his brain is rippped af
??? The brain is not a muscle, how can it get ripped?
@KungUn r/woosh
Ryukehei52 r/itswooooshwith4os
I was literally thinking “I should try and add some size to my triceps” and 2 minutes later, this happens.
*GET OUT OF MY HEAD JEFF!*
Literally same
actually same here XD
Hahahaha!
Everyone was looking at Jeff’s vast lateral muscle and missed the whole tricep contraction
Ο ΧΩΣΤΗΡΑΣ shhh
Noooo, thats just you. I was looking at his elbow and how the meat ran away from it
@AngryOscillator not triggered
4:26 Jeff tryna make us look like spongbob crying in the gym
Jose Espinoza “Sauce, your using too much sauce.”
Eh ehh eh eh ehh eh
ahahahahaha
Lolll good reference, eh eh eh eh
Lmaooo
Jeffs mouth – “I hope you found the video helpful”
Jeffs mind – “I know you found the video helpful”
Every video you upload is helpful Jeff… all of them. Keep up the great work!
Jeff has more muscle in just his tricep than my entire body.
Whenever Jeff says “we can take that a step further” I’m afraid he’ll start entering the 4th dimension of mind-muscle connection
He already did, his brain is now connected to every muscle in existence