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

  • 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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    ATHLEAN-X™  Vor 8 Monate +794

    *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…

    • Chun Yang
      Chun Yang Vor 6 Monate

      Why when i do the pulse thing,my elbow will have the click sound

    • Guitar Freak
      Guitar Freak Vor 7 Monate

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

    • Daniel Botos
      Daniel Botos Vor 8 Monate

      Could you do a video like this for quads?

    • Ishaan Yadav
      Ishaan Yadav Vor 8 Monate

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

    • Vladimir Demidov
      Vladimir Demidov Vor 8 Monate

      @Matt GS 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.

  • Tampa Blush
    Tampa Blush Vor 13 Tage

    4:30 he looks like he’s trying to shape shift into a dolphin

  • sat
    sat Vor 16 Tage

    4:11 that back 👌🏻👌🏻👌🏻

  • Gazza1wa
    Gazza1wa Vor 22 Tage

    Bench dips Jeff,,, bench dips. Enough said.

  • Felipe Avila
    Felipe Avila Vor 26 Tage

    Excelente! Tens como colocar opção de legenda em português?

  • crazytheologian
    crazytheologian Vor 27 Tage

    Thanks Jeff! I needed this.

    RC CHANNEL Vor 29 Tage

    This guy is the Batman of Bodybuilding

  • X
    X Vor 29 Tage

    a lot of people skip step 1, and jump straight to step 3. but once they reach step 10-15 (not literally) they start to struggle and it feels impossible to progress.

  • D V
    D V Vor Monat

    This video is updog!!

  • Chris Gagnon
    Chris Gagnon Vor Monat

    I will try that my man thanks 👍🏻

  • Nathan Lu
    Nathan Lu Vor Monat +1

    jeff has a mind muscle connection with his rotator cuff

  • Colt chocolate lab
    Colt chocolate lab Vor Monat


  • Nathan Lu
    Nathan Lu Vor 3 Monate

    now, how do you do this without ending up on a gym fail video?

  • Ahmad Hanifi
    Ahmad Hanifi Vor 3 Monate

    Jeff I love u so much

  • SolarJudgement
    SolarJudgement Vor 3 Monate

    Dose Jeff have a video like this for chest? Chest and rear delta are what I need work on with mind to muscles help.

  • Joshuah Jones
    Joshuah Jones Vor 4 Monate +1

    Now I see where the "X" in Athlean-X comes from, that "X" on your back, Jeff. Your secret is out!

  • n g
    n g Vor 4 Monate

    Story of my life. Need those extra 2 inches. Thanks for the videos they have been a big help

  • Zetsuke4
    Zetsuke4 Vor 5 Monate

    very helpful it works!

  • Gest Reich
    Gest Reich Vor 5 Monate

    Damn... I've been working out for 10 years now... But everytime I watch Jeff's video I feel like Im Jess...

  • Tim Ruane
    Tim Ruane Vor 5 Monate

    Anther awesome vudeo jeff keep up the good job

  • Dylan Rogers
    Dylan Rogers Vor 5 Monate

    You see that muscular ass penguin sliding down that slope?

  • Alex Nikoo
    Alex Nikoo Vor 6 Monate

    I like all your videos 👌👌

  • mr. hunter
    mr. hunter Vor 6 Monate

    Upload your workout

  • C H
    C H Vor 6 Monate

    Gym god

  • Pøp Shøp
    Pøp Shøp Vor 6 Monate

    Great video. Never heard this advice from anyone else. so is there a follow up video? Because Ive got this down, so now im looking for a good tricep builder workout.

  • Achraf Elkhanjari
    Achraf Elkhanjari Vor 6 Monate

    man man man ur gooooooooooooooooooood

  • Rick Swens
    Rick Swens Vor 6 Monate +1

    Jeff for fitpres!! 💪🏾💪🏾💪🏾💪🏾💪🏾

  • walter masink
    walter masink Vor 6 Monate

    Jeff you need to focus on your back muscles.

  • Harmeet Singh
    Harmeet Singh Vor 6 Monate

    2 more inches...Ok i broke my elbow now

  • Jay Cascio
    Jay Cascio Vor 6 Monate

    Good job Jeff. For the record - you should try competitive bodybuilding on the natty level. The visible striations in your back alone will bring you home a trophy.

  • Chun Yang
    Chun Yang Vor 6 Monate

    When when i do pulse pushdown,my elbow will have some click sound

    • Raditz
      Raditz Vor 6 Monate

      Yea bra I also have that I don't know if it's bad or not

  • WeRushing
    WeRushing Vor 6 Monate


  • Ikram Mzl
    Ikram Mzl Vor 6 Monate

    Hello sir ! I’m skinny and I wanna get some weight I bought some protein but that didn’t work for me, can you please tell me which protein I should buy? Thanks 🙏

    • Tom.
      Tom. Vor 6 Monate

      Eat more food. You need to be in a Calorie surplus to put on weight. Count your Calories, you're probably not eating enough.
      Use this to estimate how much you need to intake:

  • Zetsuke4
    Zetsuke4 Vor 6 Monate +1

    I dont feel the discomfort because my triceps are well developed

  • Mausumi Sen
    Mausumi Sen Vor 7 Monate

    I have a very heavy upper body. Fat deposits mainly in the stomach and upper arms. I need help.

  • Vincent Mayer
    Vincent Mayer Vor 7 Monate

    The comments under Jeff's videos are hilarious. Videos could be BS I'd still come for the comments.

  • Sandeep Kamble
    Sandeep Kamble Vor 7 Monate +1

    thank u sir

  • WizPigTactics
    WizPigTactics Vor 7 Monate

    Damn first video I can skip, I feel like I'm making progress!

  • work guyz3695
    work guyz3695 Vor 7 Monate

    Why don't you have big triceps?

  • iForce08
    iForce08 Vor 7 Monate


  • James M
    James M Vor 7 Monate

    This video is pure gold

  • Youtube - censor yourself

    Yeah but I have hypermobile elbows and don't wanna snap my arms backwards..

  • EZ Beatz
    EZ Beatz Vor 7 Monate

    Some say jeffs muscles grew him

  • Samuel Kaye
    Samuel Kaye Vor 7 Monate

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

  • Dude Nope2
    Dude Nope2 Vor 7 Monate +1

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

  • Jordie92
    Jordie92 Vor 7 Monate

    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 7 Monate

    Fuck you

  • Ron Sealy
    Ron Sealy Vor 7 Monate

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

  • Aa Grille
    Aa Grille Vor 7 Monate

    Love this guy! Great advice man!!

  • shikharraje
    shikharraje Vor 7 Monate

    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!

  • Joseph B
    Joseph B Vor 7 Monate

    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 7 Monate

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

  • S Dennis
    S Dennis Vor 7 Monate

    Gotta try this, good stuff!

  • William Jesus Benson
    William Jesus Benson Vor 7 Monate

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

  • Gustas Šadbaras
    Gustas Šadbaras Vor 7 Monate

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

  • M J
    M J Vor 7 Monate

    Jeff u r a hero

  • heyshann
    heyshann Vor 7 Monate

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

  • Sam Vijeh
    Sam Vijeh Vor 7 Monate

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

  • Urey Deliz
    Urey Deliz Vor 7 Monate

    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 7 Monate

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

  • Sergei Sargaev
    Sergei Sargaev Vor 7 Monate

    Great content. The man knows his stuff.

  • Shivprasad Sapkal
    Shivprasad Sapkal Vor 7 Monate

    Plz add subtitles sir , plz.

  • Julius August Høpfner
    Julius August Høpfner Vor 7 Monate

    great vid bud

  • Julius August Høpfner
    Julius August Høpfner Vor 7 Monate

    who even dislikes straight up clean facts?

  • Nicolas Charly
    Nicolas Charly Vor 7 Monate +1

    Jeff's triceps longheads are bigger than my lats.

  • Max Power
    Max Power Vor 7 Monate

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

  • Qasim Khawaja
    Qasim Khawaja Vor 7 Monate

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

  • Brian Stafford
    Brian Stafford Vor 8 Monate

    I'll give it a shot 💪🏽💪🏽

  • Colin Jordan
    Colin Jordan Vor 8 Monate

    Awesome thanks Jeff(e)

  • Will D
    Will D Vor 8 Monate

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

  • Jossy M
    Jossy M Vor 8 Monate

    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 8 Monate

    Please do one for chest

  • Dannys nuñez
    Dannys nuñez Vor 8 Monate

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

  • Johan Schoeman
    Johan Schoeman Vor 8 Monate

    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 8 Monate

    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 8 Monate

    You are talking tooooo much

  • Ovo926
    Ovo926 Vor 8 Monate

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

  • Ali Kazan
    Ali Kazan Vor 8 Monate

    VII very important information!

  • Aditya Yadav
    Aditya Yadav Vor 8 Monate

    You just a best youtuber love from india

  • Gergő Borbély
    Gergő Borbély Vor 8 Monate

    Jeff's triceps have their own biceps