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I Lost 1- On My Arms By NOT Doing This ONE Exercise!

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Rating: 4.0; Vote: 1

ve lost an inch on my arm size. The good news is, I know how it happened and I can make sure it doesn-t happen to you too. In this video, I-m going to show you the single exercise that accounted for this extra inch of triceps mass. Beyond this, I-m going to show you the science of how it works and the right way to perform this triceps exercise. First, it helps to understand the back story. Back when I was with the New York Mets, I made a friendly wager with Carlos Beltran that I could throw a ball from the rightfield corner to third base on the fly. I lost more than the bet. I wound up tearing the labrum in my right shoulder and spent years having to train around the injury without surgery. Last year, when trying to brace a fall and not land on one of my infant sons, I landed awkwardly on my outstretched left arm and did the same damage to my left labrum. During this time, I have had to make modifications to my arm training. These modifications, while allowing me to heal my shoulder once again without surgery have not come without some repercussions. Mostly, I have experienced a drop in about an inch of the size of my arms, and I can attribute it to not doing a single exercise. The exercise I stopped doing the way I normally do, or even all together, was the lying triceps extension. Some call this a nosebreaker or a skull crusher. To understand how significant this triceps exercise is to the overall mass of your arms it helps to look at the anatomy. Different from the other two heads of the triceps, the long head has an attachment at the shoulder blade. This bodes differently for how you want to train it. In order to work the muscle through it-s full range of motion, you want to find some movements that place the triceps on stretch. In order to do this you have to raise the arm overhead to create more distance between the elbow and the point of attachment on the back of the shoulder blade. This is easily accomplished with exercises like the seated overhead dumbbell extension and the more effective lying triceps extension. The issue is, not only does this position place the most amount of stretch on the triceps but it also places a shoulder that has issues in a compromising position. With the injury to my labrum, I was unable to reach the same levels of depth on the exercise or even the same range of motion without feeling discomfort in the shoulder joint and labrum. I stopped doing the movement because of this. What resulted, was a decrease in the size of my arms. The good news however is, I did train smart and gave my arm a chance to properly heal without needing to resort to surgery to fix it. Now, with the arm feeling good again, I can already see a return of the size of my arms by getting back to the staple bicep and tricep exercises I used to build up the arm size in the first place. If you want a complete program that shows you how to train hard and smart without having to set yourself back forever when injuries or issues come up, head to athleanx. com and get the ATHLEAN-X program that best matches your current goals. See how to build your arms fast and build ripped athletic muscle in just the next 90 days at the link below
Date: 2022-04-22

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Comments and reviews: 10

Rima
6: 55 use 90 kg for this movement but its standing with the tricept extension bar, i built my strength up from, 50 kg-90 kg i got great gains and lost skinny narrowness in the elbow area it was a goal, im one of those builds that are narrow and the end of the limb, narrow wrists ankles knees and now not the elbows, elbows, arnold schwarzenneger was narrow in the knees and elbows too, but john cena isnt he has crazy thick elbows, same with the barbarian of the powers of pain, thick elbows makes for strong arms
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Virgilio
Thanks Jeff. I had a rotation cuff operation on my right shoulder & after the operation, the recovery was painful. But after I was done with therapy, & my arm was able to perform full rotations, I felt that my right arm feels stronger than my left arm where I feel a dull pain especially at night when I go to sleep & my deltoid muscle starts hurting and I have to rub it with Biofreeze and take ibuprofen when the pain gets too intense. Any ideas on how to go about alleviating that deltoid pain?
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Chris
I tried doing this last night after the arms workout in the max size and had alot of difficultly doing this and cant bend my wrist back! Id love to see how to regain wrist flexibility and strength from a scaphoid wrist surgery, my left hand cannot go back to make a 90 degree angle and makes pushups impossible unless done on the knuckles, it affects the angle of the weights when curling, benching, doing tricep extensions, ect. any help you can show would be greatly appreciated sir!
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Dee
Always love these knowledgeable video training sessions. For a person like me who will exercise once I understand the -why- of what the movement does, it is an effective change of pace. Also, as someone who trains in a non-gym environment, I appreciate the moments of light humor in your segments. These highlight the friendly rivalry workout partners share, and it helps to keep me motivated on working out to feel better, even without having extensive equipment.
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wayne
HAHAHAHAHAHA That was the best stationary workout i've ever had. I don't think DICK is very happy he got the SACK though since Jeff is using Jesse now. That doesn't mean the show is DICKless though cause um. we got Jesse now. (stands there with a straight face showing no emotion) Jesse you're a great sport about this bit of fun we are all having with this one comment and you are awesome man. BTW you're not a DICK. Respect
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Dan
Hi Jeff, I need some advise on my injured arm. I think I have been over training my arms and the left arm cannot extend itself fully without discomfort and pain. It's been 2 months now and it is getting very slowly. It does feel like 'tennis elbow'. Do you think I should switch to my legs and cardio until it is fully recovered? Many thanks Daniel
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Marc
You're a few years older than me, and I gotta say, I don't know how you do it.
I suffer injury after injury after injury. Shoulder, wrists, elbow, knees, lower back. IT DOESN'T END.
And, these aren't minor annoyances I speak of. These are INJURIES that, if ignored, become serious issues.
Mad respect.
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Jim
In order to avoid lowering your weight so much, why don't you recommend externally rotating the shoulders, and NOT supinating the forearms and wrists? If you need to supinate to get the shoulders more fully rotated, maybe you could not supinate so much -- e. g, use a hammer grip.
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Robocop
I just get back to weight training after a surgery on the labrum of my left shoulde, which i damaged, by dislocating the shoulder 5 times over the last 2 years. Its nice to hear, that you had a similar injury and still can train this hard and well. Its motivating!
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Barry
Been working out 1 muscle a day for years. Was looking for new tricep moves. Did this with a curl bar and tweaked my shoulder on the 2nd set. This is probably not the healthiest movement for your shoulders. And shoulder workouts are my favorite. Im so disappointed.
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