alright so if you're looking for some tips on how to get massive triceps you come to the right place stay tuned alright so tip number one for triceps is a push down what I want you to do is I always want you to start with the push down now the reason why is elbow health a lot of people will have you start with a skull crusher variation a lying extension variation or maybe something like this or maybe something like this I don't like that I don't think it's good for long-term elbow health you'll never find somebody in this industry to recommend you starting with those exercises they're older than 35 40 years old because those of us who've been around know that those are very hard on your elbows they're great exercises and we're going to get to that later but they're meant to be done toward the end of your tricep workout okay so we're going to start with more lateral head work the lateral head is right here okay and we're going to use a push down now if you follow me you know that I like these little spongy grips so we're going to use these little spongy grips I really like having my wrists I like having them being able to freely rotate and move and what I like you doing is I like to keep my hands together and just drive them straight down and flex okay so together and straight down and flex I even got some story tunes in the long-term on traffic so straight down straight down and flex really good tension air everybody who does those love them now you can do your worst sets there you can do three sets about ten now here's a nice thing with these handles of rotate have you ever done reverse grip triceps and it just never felt right on your wrist you got to keep readjusting your hands readjusting your hands well now you can do reverse grips with these and it's easy to do because now my wrists can kind of rotate see again straight down no problems on my grip at all that is going to engage the medial head of your triceps so this deep part of the tricep that lies underneath your long head right here so this is a great way to start spongy grips you could do over hand and underhand that's it alright so tip number two is use an exercise now that you've got your elbows warmed up that stretches the belly of the muscle and it allows you to use a heavy weight so this is something that we did back when I was piloting to get our triceps thicker and stronger there's a movement called a JM press it was made popular by a gentleman by the name of Jane Blakely it was a phenomenal power lifter and it was kind of a hybrid it was kind of a combination of a close grip bench and a lying extension it's kind a little bit of both where you lowered the bar more like to your chin so that's what we're going to do with an EZ bar it's kinda like a JM press but it really loads your triceps hard you can use a pretty fair amount of weight on it again we've done our push downs which so our elbows are warmed up I would never want you to do these first so this is what it looks like those are tough those are really hard that is tip number two use an exercise that will stretch the belly the muscle but you can look a little bit lower reps on this six to eight reps okay three or four sets six to eight reps on these all right so the second two we put a little bit of a stretch on our tricep now we're going to put a really good stretch on our tricep this is good for the long head of the tricep okay this is the muscle back here that muscle actually attaches to your scapula so - for you to really stretch it your arm needs to be up here so again this is something - this is this this is an exercise that gives you kind of a maximum stretch and I love doing these with the muscle that's already pumped we've already done our push downs we've already done that JM for us there's a lot of blood in there so now we stretch it out and really hammer that long head all right so if you think about it we've hit every head of your tricep your lateral head your medial head the long head but we've done more than that we've sequenced them in the right in the right way to keep your elbows healthy and ultimately for you to get big massive triceps you've got to keep your elbows healthy people constantly have tendonitis and our elbows and problems like that so structuring your tricep workouts is extremely important and I think today we've structured I'm perfect so use these three tips do the workout oh by the way here you want to do three or four sets eight to ten so when the very first push downs there's more like 10 to 12 doing with heavier on the day and presses like six to eight then these are kind of in the middle of 8 to 10 range so do the workout let me know what you think thanks for watching if you liked it click like subscribe and I'll see you next week see you know we were done already the day's your lucky day we have a bonus tip for you activating your triceps before you even start the workout sometimes people have a challenge actually feeling their triceps work so I have I've set up two exercises here that are what I would call more of activation exercises these are meant to be done before you train your triceps just so you can kind of establish that mind-muscle connection and actually feel them working you don't have to do both but I wanted to show you these you can do maybe two sets of 10 3 sets of 10 this isn't meant to be hard but these two exercises really allow you to feel your tricep and if you can start feeling it right from the start then you'll have a better tricep workout and the first thing is a kickback I do keep backs a little different though for activation normally you keep your hand like this I want you to actually do these pronated like this you get a little bit more the medial head of your tricep and blobs you'll fill in your entire tricep so this way this is my grip too by the way so you'll feel like almost a cramping sensation your tricep on those really good activation exercise so that's one option these are great I mean you really pull your triceps on those so that's one option the second option you can actually use a band and you can do a push down with the band so you drive straight down and make a fist drive straight down and flex your triceps as hard as you can so to start your try some workout pick one of those exercises and do two or three sets of ten again it's not going to be hard I just want you to really feel your triceps working as we head into the main part of the workout