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Quick Hack For Bigger Triceps & To Lift More Weight! | GROW YOUR ARMS!


Hey, what’s going on Nation? Today I want to share with you guys a really cool tip that’s gonna help you get more tricep Activation with the rope push down now when you perform this [exercise] now I know you guys can ask questions about hand placement And I plan on making a more in-depth video on hand placement what I mean is obviously with a rope our knuckles are facing in If I were to use a straight bar my knuckles will be facing down and it does change How you activate your triceps, but no matter what exercise you’re doing You are activating all three tricep heads whether your knuckles are facing in or down Which is that emphasis is placed a bit more on the long head which is in the back, okay? when you do the when you push down And when your knuckles are facing in and press down you get a bit more activation in that lateral head now When it comes to the rope push down the biggest mistake I see people make we do this exercise is when they start to either go too Heavy when they start the fatigue or both now how the movement is supposed to look is like this You want to be able to start the exercise with the rope high enough So that when you pull it down a little bit and get into your starting position the weight stack isn’t touching okay That’s going to keep constant tension on your triceps No matter where you are throughout the movement whether you’re at the top of the movement or at the very bottom now When performing this exercise guys it’s very important that you rotate your shoulders back and retract your scapula, okay? So what you’re doing is basically sticking your chest out what this is going to do is take any kind of pressure out of your shoulders when you do the movement, so Shoulders back retract the Scapula chest up And I’m going to go all the way down and extend my arms as hard as I can flex my triceps control on the way up and repeat four reps And you guys will notice I’m not just going like this with the exercise you actually want to stimulate the muscle fibers [in] your triceps to grow and the only way you can do that is to go to the very bottom and Flex your arms as high as you can At the hardest point of the movement [which] is when your arms are fully extended and then come to the top Now what starts to happen as people either fatigue or start lifting too Heavy is you’ll notice this it’ll it will the exercise will go really good up and down like this And then you start to notice this happened get like that hunched shoulder kind of look in order to get themselves more pressure to push the weight down and What happens is when you do this is You’re not really able to get to the bottom of the movement and get that nice extension at the bottom to get that awesome Tricep activation, it doesn’t work as well, and what you’re also doing is you’re putting a lot of pressure in your shoulders You’re forcing those shoulders to roll forward like this which is going to pinch the joint here. Which can eventually cause some shoulder impingement [but] if you like me you love doing the rope with heavy weight so we want to show you guys is a quick tip to Get more weight and to be able to do it without having to risk bad form and shoulder impingement [and] [I’ll] even boost the weight a little bit just to show you guys how [easy] this is Now when you first try [this] I recommend starting with light weight and get the movement down Because this will require a bit of coordination what we’re going to do you might you guys might see [people] stand with one foot down like this and then extend forward But you don’t have much leverage to lift a lot of weight Standing like this and leverage is everything when it [comes] to doing this movement Which is why you guys were rolling your shoulders over, so if you want maximum leverage to perform this exercise What I do is put one foot here, and I kind of jump back a bit And I pull and spin and once I pull and spin I can get my upper body Parallel to the ground and in this movement I’m able to go all the [way] back and All the way forward and I don’t get any sort of pressure in my shoulders and I’m able to do more weight with the rope and get a full extension [and] full retraction with every single repetition [and] Getting down is pretty easy as well another added benefit to this is whenever you guys do a tricep movement And you’re arm position goes from here to Here that actually does put more emphasis on the long head of your triceps So we’re already getting a bit more emphasis on the lateral head because our knuckles are facing in So if we move this movement from here to here, we’re hitting our long head even harder as well So it’s almost like a double whammy. So it’s really good so wrap this up guys when doing a tricep extension if Using the rope just focus on knuckles facing in there’s no need at the bottom of the movement [to] do this [guys] you see a lot of people in the gym. Go to the bottom and turn their hands out There’s no need to do that and usually if people are doing that it’s because the weights too heavy and they can’t get the full extension at the bottom you might have to Push the rope out to the side to get the full extension which is fine But there’s no need to do this with the tricep does is it helps extend the elbow so if You extend the elbow and then do this you’re not really activating your triceps activating the triceps is that full extension so get the full extension once it starts getting too Heavy you start rolling your [shoulders] forward put your foot up get your balance spin And then do it overhead and get more long head activation as well So just a quick tip take your tricep training to the next level Practice this stuff safely guys obviously might look a little awkward to you at first But it does work and who cares what it looks like because all that matters is those tricep gains am I right? Hope you guys enjoyed this video be sure to turn on notifications. If you haven’t already hit that like and subscribe button and as always More good stuff coming soon. See you guys

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100 thoughts on “Quick Hack For Bigger Triceps & To Lift More Weight! | GROW YOUR ARMS!

  1. Thanks for the tips! I was doing reversed and leverage was kinda odd as you said!

    Whats with the guy at 1:53 doing the spiderman move? Hahaha!

  2. So I was at the gym doing this little bench pressing scheme that I came up with a few days ago, and I'm 13 so I don't know that much about the science and logic of exercise or know how the following happened. In the middle if my final set, I felt something weird happen in my upper chest. When I finished, I felt my chest and noticed that it was significantly bigger and more puffed. It's like my pecs just popped out. Is this normal, or good?

    I've been doing gymnastics for years and know a lot of different exercises and have a lot of experience with exercising, just so you know. I'm not new to exercise, especially calisthenics.

    Edit: if you need to know my benching technique, just ask

    Edit: just to clarify, I didn't have pecs before I went to the gym that day. I do now though

  3. These are making me motivated to go back to work at the gym. I am currently 2.5 months out of a labral repair in my shoulder and I can start lifting weights in about 3 weeks

  4. Can you make a video about imbalanced muscle growth. Why one side of the body grows and performs better. Well at least in my case that's how it is. And how can you correct it.

    Thanks. And love you videos btw.

  5. Are you retracted when your in that over head position? I noticed myself its hard to keep that retraction when doing over head rope extensions.

  6. For the sake of gains and not giving an F about how idiotic I look.. I will do this! Makes much more sense doing heavy overhead extension like that especially since my height causes the weight to nearly lift me from the ground (even though I have strength which is capable of doing heavy reps!)

  7. Hey – awesome video! I remember seeing that tip in one of the Scott Herman Originals!! It would also be cool if you could do a supplement timing video – like when is the best time to tale my multivitamin or when should i take my fish oils. Thanks, and ill definitely stay tuned for more good stuff!!

  8. Scott please help me in bench press pls my arms fatigue before chest help me its making my workout ineffective

  9. Hey Cap! It's been a while since I've watched your videos. I noticed your Boston accent is heavier. I wonder why. It's just a curious observation. It's quite lovely! And as always, great tips from the captain!

  10. The good thing about Scott is he is an all natural weight lifter. A lot of these youtubers with fitness channels are all juiced up.

  11. Your knowledge and videos have improved significantly.. you are becoming a reliable resource for me personally .. please keep it up

  12. Dude, you're a genius. I solved shoulder soreness with your advice on posture. I wasn't retracting my scapula, I was leaning forward to avoid elbow pain. That hunched shoulder you pointed out. Now I have to solve the elbow pain again. Thanks again….

  13. Question. I'm just starting to actually commit to putting on muscle as I'm sick of being a 6'5 string bean.
    It's going okay and I've put on a solid stone however I'm noticing that sometimes, even though I've just had a really good workout I have next to no doms the next day. Usually this happens on back day. Is this because I need to switch up my Rep/sets?

  14. No, Skull crushers 10 sets 20 or 30 pound dumbbell reps 50 and up. This is coming from a guy with 18 inch cold arms all natural been training for decades. I know what I am talking about, also perfect form is the worst way to develop your arms.
    As long as you feel your Triceps burning then who gives a shit. Pretty ironic when a person like myself does that and a lot of sets and Skull crushers yet many laugh but once I take if my hoddie, yeah keep laughing now.
    Enough being SO ANAL about perfect form that is just the worst information there is.
    Tension is key not "look how perfect my rep is". So what you look average and the kicker is this brings new people to believe this is the ONLY WAY to get what you want and faster nope I learned that the hard way. And another kicker, if a person is bigger than you for example they assume they are taking something. Nope, I'm just blessed with these genectics and my work is extreme and intense I don't follow the cattle I am my own man.
    Wish more would see that but if course nope that will not happen. Okay, enjoy your 160 bodies being all shredded or drop that bs and be 180 to 200 pounds and shredded all naturally when you follow yourself.
    You grab the foundation and tweek it the way you want it and how it works for YOU better.
    I know guys who don't even go parallel when squating and yes he is natural who would blow anyone here with his legs.
    Learn to understand what works for YOU! I can survive and be 100% fine and still gain mass on a low carb diet but that is my genectics others can't so they assume " he taking roids" no, that is genetics.

  15. Are you suppose to go over 90 degrees bc every guy in the gym always tries to correct me and tell me to stop at 90?! What's the right way?!

  16. You should make a video on how to strengthen your scalpulas because I find mid way on bench or anything chest triceps really I can't hold my shoulders back bc Idek why

  17. ive noticed that when im doing the tricep extension with the rope that my hands become really close together. would that mater a great deal?

  18. For the over-the-head triceps extension, should I place my foot on the machine? I'm curious because I've never done that

  19. Everybody please read Proverbs 3:5, 6 , IN THE HOLY BIBLE AMEN GOD CAN DO IT ALL AND DOES IT ALL, I HAVE LIVED IT THANK GOD AMEN !!!!!!!!!!!!

  20. i always love these videos with guys with 14 inch arms telling you how to "try this trick for massive triceps growth" by putting your hands an inch lower or higher on a cable when they cant close grip bench 315 lol, theres no secret, build your close grip bench to 405 and youll have big triceps

  21. you dont even have fully extended elbow idiot.. elbows has to be in front of you near body so u can flex fully triceps

  22. Lol thats incorrect, you can’t isolate or emphasize the medial, lateral or long heads of your triceps by varying hand position so why would you use the rope instead of a straight bar? Your wrist muscles are the strongest in pronated grip so there is no reason to use any other grip

  23. After watching this video, I am now actually doing the Rope Push downs correctly after doing the wrong form often!
    millions of thanks to you Scott

  24. should i train arms? – i never train arms because I have nice arms just by building chest and back. bicep triceps shoulders are by products. i always try not to use arms when building chest and back where possible so that i know i am doing it right.

  25. Hey Scott, for the cheat and recover how do we use the pull down without doing sticking out your butt ?

  26. wow I've been struggling with overhead tricep rope cable

    I can easily do 26 kilos anything heavier than that I can't lift the damn rope above my head

    I might try the spinning kick but knowing myself falling down flat on my face

    great tip great video and when you were explaining about shoulder involvement when you're leaving forward because he is quite lean you can actually see the emphasis changing from triceps to shoulders when hunching forward

  27. Am I the only person that feels bad that he's basically yelling in a mostly empty gym? Anyone else in there is hearing this probably across the entire gym. lol

  28. Been a subcriber just a couple of months.. i wish i could've known about you sooner..but that's alright. Better late than never.. excellent tips as always, man.. more power to you and the wife.. pun intended.. and goodluck with the new place.. looking forward to every new video that comes out.. cheers..

  29. Rope pushdowns doesn't do anything to build size… it's a kin to thigh extensions does not build size! They're both contraction exercises for the insertion point.

  30. Tricep pressdown is a contraction exercise… using a neutral grip is a cutting exercise to develop the Horseshoe in the tricep!

  31. To me you are a phony… you go around to other Fitness channels and keep passing around the same misinformation!

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