Build bigger triceps by training the right way – like an athlete
If you want to get big triceps then you have to do skullcrushers, well at least according to lots of the bros in the gym. Not exactly. In this video, I’m going to show you how to build big triceps without ever doing a single nosebreaker or skullcrusher in your triceps workout. It’s time to start doing the lying triceps extension the right way so you can unlock some serious size in your triceps starting today.
The first problem with the nosebreaker exercise is the name itself. Just like the skullcrusher, the name implies that you will want to bring the ez curl bar or dumbbells down to your forehead or nose when performing the exercise. This is wrong. If you want to keep maximum tension on the triceps, particularly at peak contraction of the exercise, you’ll want to avoid bringing the bar to either of those destinations.
To perform the lying triceps extension exercise correctly, you have to begin with your arms straight and angled backwards from the vertical by about 45 degrees. By starting and finishing in this position you will put much more tension onto the muscles you are actually trying to build in the first place. The common end position of the skullcrusher actually places next to no stress on the triceps and therefore provides no stimulus for growth in that position.
With physics to support the argument, you never want your line of force to be parallel to the lever arm being acted upon by the muscle you are trying to build. In the best scenario, you’d find a way to keep peak tension on the triceps throughout the exercise by keeping the line of force perpendicular to the lever arm.
In this triceps exercise, while that is not possible when using free weights, you still want to try and increase that angle as much as you can. Never aim to bring the bar straight up over your chest, as you will have to if performing this tricep exercise with either the forehead or nose as the destination.
If you want to start building bigger triceps then you have to start training your arms the right way. Put the science back in strength and head to to get the ATHLEAN-X Training System. See how much faster you can build bigger arms and a complete athletic body by training like an athlete.
For more videos on how to build big triceps and the best tricep exercises to do, be sure to subscribe to our channel here on youtube at
50 comments
another time leave the paper work aside and show the technique >>> thx dickkkkkkkkkkk
What about overhead tricep extension with ez bar? (Standing and/or seated)
Your best video ever
Ai făcut biomecanica cu femeia de servici!
Love this video! Thanks!!!!
So if your version of a skull crusher is ok, then why is a leg Extension devastating to the knee? Wouldn't the lying tricep extensions also create a sheering force on the joint?
“Here’s Dick”
No thank you
Great Advice.
I enjoy your videos brother keep up the good work
Is Mark Rippetoe's technique of using the shoulder extension functions of the triceps correct?
Damn I have been a d%ck for a while now hhhh
Welp… just figured out I’ve been a dick for about 6 years now
How in the world is he keeping a straight face lmfao
dick will drop the weight on his head
Lmfao thanks jef! I was laughed at by a fat dude said that i was doing it wrong because it was putting pressure on my shoulders, i said look dude just youtube it and you will see. Never heard again of him, god i can't stand people like that with 80's progammas training methods
Not the best Athlean video. The “dick” form is correct as well as the 45 degree form that Jeff advocates. There is more than one type of skull crusher. Check out the following link to learn more: https://www.bodybuilding.com/content/your-complete-guide-to-skullcrushers.html
HE IS LEGEND
Thank bro
👌Don’t be a dick! Use the right position 👍
Skullcrushers grew me elbow spurs & a piece of the spur from my left elbow broke off
Stop dick training 2021!
My names richard and i do skull crushers like a richard
yes, we need more stick-figures
This video aged extremely well
Great video. Thanks.
Started doing skullcrushers. Got pain at the elbow joint. Came here. Realized what a Dick i had been. Now there's no more elbow pain when skullcrushing. Thanks again Jeff.
I’m glad I was doing it right naturally. I didn’t like that I wasn’t getting full extension but I’m just learning a lot of workouts so I wasn’t sure if that was right to hold it up at an angle. Glad to know I’m learning naturally!
Thanks for helping us all out…nd keeping us safe and well informed about our bodies ! 😄😊Nd not letting us train like a dick🤣😂😂
Don't train like dick(in sensual voice)- Jeff Cavaliere
Nah
I love ur videos and your sense of humor😂
Thanks 🙏 for the tutorial 👌💙
Thanks for this, Jeff !! 😀
This one is an Athlean X gem. Funniest Athlean X video not featuring Jesse.
thanks bru
😂😂
Used this and Nippards video. Best form for skull crushers. Saved my elbows.
Awesome video as always
The 1.8 dislikes are every other fitness youtuber.
I'm going to tear my shoulders doing it the way he's showing.
Heh, cute sense of humor. 🙂 Good video, I'll give this a try; in all of my years of training I've seen everyone, including high-level bodybuilders and the like, doing this movement "like a dick," so your insight was very interesting to me. I've been doing skullcrushers standing up lately, but I'll go back to the supine position and try them the way you outline.
Nonsense explanation, you are analyzing the shoulder joint instead of the elbow for whatever reason when the triceps most important action is elbow extension
Loooooooooooool at 3:08
Diiiccck😂😂😂
Sometime you gotta get straight to the point
I need quick tips when I’m in the gym not a whole lesson
My shoulders hurt real bad when I do this. How can I prevent that from happening?
Early phase loaded is better than late phase loaded, hence not having arms inclined back at finish of movement is not such a big deal – it's where muscle's contractile force is at its weakest. However, inclining arm means once forearm passes parallel with ground (i.e. the moment arm) resistance just falls away which is exactly where you want it – in the early phase where muscle's contractile force is greatest. Two simple enough remedies to avoid banging weights off side of head and allowing fuller rom would be to a) Use dumbbells with smaller circumference – 5lb/2½kg plates and, b) Before commencing your set, drop your head off the end of the bench and flex forward tucking chin to chest allowing dumbbells clearance at the bottom.
Good one😂
I do the SkullCrashers of the 1st pic because i feel more tension on my triceps. I feel like its giving me more mass for my triceps than cuts.
I don't do the second pic of triceps because I feel it's hitting most of my Lats than Triceos
I was such a dick today
I actually thought this was two different exercises lol, great info as always, I do the skull crushers with the triceps bar or swiss bar whatever you want to call it ha