Don't Do These Ineffective Triceps Exercises for Arm Day Workouts | Men’s Health Muscle - video Dailymotion

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Don't Do These Ineffective Triceps Exercises in Arm Day Workouts | Men’s Health Muscle

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00:00Everybody wants a big set of arms

00:01and very often that means not just training our biceps,

00:04it means attacking our triceps too.

00:06But we can't just attack our triceps

00:08with the latest, greatest exercise off of Instagram.

00:10Very often those are the exercises that simply don't work.

00:13That's what we're covering

00:14in today's edition of the Don't List.

00:16We're gonna look at triceps exercises

00:18that are just a complete waste of your time.

00:20And we're gonna start the list off

00:21with the cross body skull crusher.

00:23Now the cross body skull crusher

00:24is a bodybuilding exercise

00:26that you may have seen a certain Arnold Schwarzenegger doing

00:28and that certainly makes it awesome.

00:30But the problem with the cross body triceps exercise

00:32is it leaves us in a lot of internal rotation

00:35when we're doing it at the shoulder joint.

00:37That will attack your triceps well,

00:39but it is not great for your long-term shoulder health.

00:41Instead of doing that cross body skull crusher,

00:44let's just grab two dumbbells.

00:45Let's get ourselves into a good tight position

00:47with our elbows close to our bodies,

00:49getting into external rotation.

00:51And that's gonna be a way that you can still hammer

00:53the exact same elbow extension principle

00:55that you wanna get out of your triceps

00:57without any of the long-term issues

00:59that you might have with your shoulder.

01:01Another exercise you wanna avoid for your triceps

01:03is the bench dip, in particular, the weighted bench dip.

01:06Yes, this is a great ego exercise

01:08and it's certainly an exercise

01:09that you think you can do anywhere.

01:10You can throw a bunch of plates on your lap,

01:13set up on a bench,

01:13and then all of a sudden you're doing dips.

01:15But the problem with that is, again,

01:17we're winding up in this position of internal rotation.

01:20And now you've done it with plates on you

01:22that are also taking away your ability

01:24to just move naturally

01:25through the pattern of elbow extension.

01:27So instead of doing that,

01:28if you really, really wanna do

01:29a weighted body weight exercise,

01:31then let's just go to a weighted close grip pushup.

01:34You're still gonna get to work on extending at the elbow.

01:37We're gonna get a much better range of motion

01:39and it's gonna be a lot easier on your shoulders.

01:41It's crazy, but when you're training your triceps,

01:43the thing you want to avoid

01:45is putting your shoulders under strain.

01:46And too many triceps moves place you in a position

01:48where you're gonna place your shoulders under strain

01:50and that's just not worth it.

01:51We don't need that to really train elbow extension,

01:53which is what we're getting from our triceps.

01:55Third exercise to avoid is the dumbbell kickback.

01:58Yes, the dumbbell kickback is a really good way

02:00to get good squeeze on our triceps,

02:03but it is not an exercise

02:04that's really challenging your triceps

02:05through anywhere near its full range of motion.

02:08At the bottom of the dumbbell kickback,

02:10absolutely nothing is happening.

02:12At the top, you get that good squeeze

02:14and we get all the tension,

02:15but it's really, really easy

02:16to get ourselves rocked into that position

02:18to basically use momentum to get ourselves to the top.

02:20And that just isn't the best way to train your triceps.

02:23Instead of doing the dumbbell kickback,

02:25you wanna look at something called an X press down.

02:27Now this is a variation on your standard press down,

02:30but now you're going to have a cross body position.

02:33And because of that,

02:34a couple of things happen that are really good.

02:36The first of which is one,

02:38we get all of that mid back squeeze and tension

02:40that we really have to manage during our dumbbell kickback.

02:43And two, we get to really challenge our triceps

02:45both in the stretch position

02:47when we're at the top of this exercise

02:49and in the flex position.

02:50So we're getting a lot more out of this for our triceps.

02:52Another exercise you wanna avoid

02:54is something called the dumbbell overhead extension.

02:56Now, when we're doing the two arm overhead extension,

02:58the great problem with this is again,

03:01you're slipping into internal rotation

03:03at the shoulder joint.

03:04And yes, you're gonna get an okay squeeze with your triceps,

03:07but at the very top of the motion,

03:08you're also not getting a whole lot out of it

03:10because our joints essentially get to stack.

03:12So what we wanna do instead of doing this with a dumbbell,

03:15we can basically do a cable overhead extension.

03:18You can do this on an incline bench.

03:20Now you're gonna get a really, really good stretch

03:22at the bottom.

03:23At the top, we've still got tension from that cable too.

03:25So you get a really, really good squeeze on your triceps.

03:28And we can work to get our elbows in tight

03:30and we can work to keep our shoulders

03:31out of internal rotation.

03:32That's gonna get you a lot more life

03:34and a lot more health for your shoulders in the longterm

03:37while still crushing your triceps.

03:38The worst exercise when it comes to training your triceps

03:41is an exercise you think you can take anywhere,

03:43but it just doesn't travel as well.

03:44And it just isn't as useful as you think.

03:46And that is the diamond pushup.

03:48Now in the diamond pushup,

03:49we're gonna get into a standard pushup position,

03:51but we're gonna make a diamond shape

03:53with our hands.

03:54That's pushing our shoulders very close

03:55and it's really, really easy,

03:57especially when we're obsessed with that diamond position

03:59to slip into internal rotation at the shoulder joint.

04:03And so we're just not putting our shoulders

04:05in a healthy position,

04:06even if we do get a relatively good squeeze on our triceps.

04:09Now, instead of doing the diamond pushup,

04:11all we're gonna do is change our hand position

04:13and make this a basic close grip pushup.

04:16When we're in this close grip pushup,

04:17we wanna get our hands ever so slightly narrower

04:20than shoulder width.

04:21But because we're in that position,

04:23we're still gonna get the same benefits

04:25of the diamond pushup

04:26without placing our shoulders at any risk.

04:29We still get to drive all the way down

04:31into the bottom of that close grip pushup position.

04:33And when we come up,

04:34we're getting great elbow extension.

04:35This is another exercise that you can load

04:37so you can really push things farther.

04:39So get the diamond pushup out of your repertoire

04:42and let's go with the standard close grip pushup instead.

04:44Your shoulders will feel much better

04:46and your triceps will still get blowed up.

Don't Do These Ineffective Triceps Exercises for Arm Day Workouts | Men’s Health Muscle

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