that guys we're gonna now blast our triceps we do four exercises keep the rep range kind of moderate probably eight to twelve maybe they'll go up to fifteen on a couple to a burnout set with the drop set here and there kind of feel it out as we go along but we're going to work all the heads there's three heads of the triceps got the long head which cross the shoulder joint the other two don't so we're going to target the long head with some overhead moves the medial and lateral heads with some closed circuits and shoulder extension moves where your elbows are close to the body we kind of fill in from there so step with us so this is a one-arm triceps press down sound it's going to keep his elbow pretty close to the body get a nice stretch up and then just press it down this is gonna really work the medial and lateral heads you're a long head is going to be somewhat actively insufficient meaning that it's not able to produce as much force and thus the other two heads are gonna have to take over to create the force but I really like this because its unilateral you get to really work each individual arms separately in a much more focused fashion and focus on it this was he's coming down and can really concentrate on that squeeze and you can really see the obvious development that's great form nice job yeah so each time you could see really focusing on that squeeze a lot of bodybuilding and maximizing muscle growth is getting that mind muscle connection really focusing on each rep on the muscle a big difference between bodybuilding and powerlifting nice job pump it out excellent we're gonna pump out probably 10 to 15 reps here whatever John can get single joined exercise you don't want to go too heavy it's really more about the focus on the muscle you're gonna do 3 sets here total get a great pump on this that's it Jack come on nice see I chose Fox himself spotting yourself is the best because you know all right folks so exercise number two is a kettlebell line extension Brad like me we have to be we're more we're not so happy Alliance tensions because of the elbow issues Aiden calls but a kettlebell feels much better and Brad is doing you you guys have seen my videos before you've seen me do push towns with my hands together look what Brad's doing he's doing the same thing that I do with push downs it creates more tension in the tricep he's got these del perfect this is literally the second time he's ever done he's second set and he's already locked in the form imperfect that's a guy who knows what he's doing right there now we're spinning with some pullovers a few reps or not hey but the way you're doing your hands so when I do my push tab with those spongy grips I take my fingers like this and I feel more tension and you're going now range to love this exercise it really gets the long head of the triceps which cross the shoulder joints and now John's stretching at the long head and thus when he makes this contraction here you're really getting more of a focused contraction on the long head targeting it you can really actually see that one head working here nice great stuff job so this is like set 45 we're pretty fried at this point almost hard to get your arms over your head he's doing a pretty good job come on John wrap it up nice ah [Applause] [Applause] here we're done moderate rep range 1012 three sets Brad's putting o me we're doing our fourth exercise is a stretch push up with a wicked stretch an isometric hold at the bottom so stretch let them up stretch let them up obviously this is a lot of chest but it's a lot of tricep - there we go wanna shoot for about eight reps like this five six seven and eight so you could also this is a good variation for chest - so you can finish your chest with us - or your triceps this is a good combination exercise alright so that's four awesome exercises for triceps courtesy of my man Brad Schoenfeld give that a try comment below let us know what you think and again follow Brad on instagram if you want to really enhance your knowledge level your game up one Instagram at pH D thanks for watching guys we'll see you next time stay tuned on this channel we got six or seven videos coming with Brad [Music]