Grow Triceps with Dumbbells Only (Fully Explained)

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Grow Triceps with Dumbbells Only (Fully Explained)

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Davis Diley

Күн бұрын

Пікірлер: 417

@DavisDiley 4 ай бұрын

Train with me on my app doing my actual weekly program | 7-Day Free Trial | $8.99/mo Go to📲 www.myliftfitness.com IMPORTANT INFO➡️ If you only have access to DB's I recommend trying to hammer the long head of your triceps with the PJR Pullover for 2-3 sets. Then, you can just perform one other exercise that hits the lateral and medial head nicely. A couple sets close to failure will do something like a JM press or Skull Crusher - or an overhead moment could work. Save this so you always have it.

@Dingo_Dogma 4 ай бұрын

Just want to say Davis your content has made the difference in my workouts down 50 pounds and stronger than ever 💪🏻

@109267r 4 ай бұрын

Geat video as always. Quick question, evertime I try to search for Excercises per Triceps head, I can never seem to find any true isolated Excercises, also emphasized by your percentages in the video, which never hit lower than like 20%. Do all 3 heads basically participate in every Triceps Excercise?

@user-li3tt8dh2j 4 ай бұрын

What soundtrack do you use and what’s the soundtrack name

@shellytanner 4 ай бұрын

If this is your best, I think I'll pass.

@agaddi9193 3 ай бұрын

Maybe you need more Recover… You dont make Gains like this … Do HIT 3 Times a Week…Keep it simple. Thats it!

@tommylikes4511 4 ай бұрын

😂 the dumbbell hit his head .

@allurisiddarth1481 4 ай бұрын

@mistrjt9213 4 ай бұрын

Good thing he wasn’t doing the “skullcrusher” at that time!

@MRKJ408 4 ай бұрын

Throw to the ceiling

@Pjin2D 4 ай бұрын

Ouch!

@ExclusiveGrant 4 ай бұрын

Literally why I don’t do exercises like these

@tusharponkshe9736 4 ай бұрын

Wait bro I haven’t unlocked those muscles yet

@leftyo9589 4 ай бұрын

do dips, then add weighted dips.

@Iugeer 4 ай бұрын

you gotta pay for the dlc

@HoliGallistur1023 3 ай бұрын

Well, it's a P2W

@youtoobe556 3 ай бұрын

gotta grind a bit of XP 😂

@Eclipse.300 2 ай бұрын

Just lvl up fr

@khushisingh8014 4 ай бұрын

bro's editor >>>>>>>>>average movie editor

@Bigdawgs17 4 ай бұрын

Bro's editor>>> bollywood

@frxnz_7065 4 ай бұрын

bro is the editor

@Bigbroplays 4 ай бұрын

He is the editor

@a_guy_in_the_internet 4 ай бұрын

HE IS the editor

@ronbuchanan5432 4 ай бұрын

He's the editor, he told me this in one of his lives

@alexsigler299 4 ай бұрын

I have used this dudes workouts for a year and a half now, and with proper diet, I have gotten some insane results

@azizmaatoug8535 3 ай бұрын

How much pound u’ve gained ?

@alexsigler299 3 ай бұрын

@azizmaatoug8535 ive stayed about the same body weight because of diet, but with higher protein and lower carbs, ive dropped body fat % by about 5+

@johngregory4410 2 ай бұрын

I feel that shit! 59 and just started back working out after many years of being sedentary. To the young men on this thread if you're working out now don't ever stop. And to the older guys it's never to late to start or restart your journey

@davidwhite206 2 ай бұрын

39 here, and after years of off and on inconsistent activity, I am finally going to take it seriously. I am not getting any younger.

@kooc1 Ай бұрын

@@davidwhite206 "guys look at me as I'm on my adventure of being chad" 👆 🤓

@mohammedibrahim5627 Ай бұрын

I'm Start with 58 years old...il's very very nice....l will married the third😂❤

@_JustARandomDude 4 ай бұрын

You okay, man? You hit your head on that last rep of pullover. Stay safe brother we still need you

@Bigdawgs17 4 ай бұрын

Yeah I noticed it 😂

@Theedoek07 4 ай бұрын

That's why I dont like the exercise

@oscarardon6197 4 ай бұрын

That's why I prefer this exercise with a slight incline. The difference in engagement feels negligible, just ain't worth the risk.

@LukeNguyen174 4 ай бұрын

@@mehulyadav707 that's a terrible analogy... There are much, much safer excercises to perform without the risk of an injury and still reap super benefits while there is only 1 way to swallow.

@oddwithatee6698 3 ай бұрын

Guys he tapped his head... It wouldn't even have hurt in the slightest, be a man not a bitch. These exercises are good.

@FilipEklundReal 4 ай бұрын

Dumbbell tricep training guide keeping you big as hell

@aziz9479 4 ай бұрын

Nah man we have the same algorithm lmao I just saw your comment 4h ago on Dr. Mike’s short about posture you said: “Texting keeping you big as hell” Lmaoo😂

@user-gh5zk3rz8r 4 ай бұрын

I saw it too lol

@source6893 4 ай бұрын

Keeping your arms big as hell

@user-yi9hz3or2t 3 ай бұрын

“This is an absolute waste of your time” killed me🤣

@deviprasad_bal Ай бұрын

as someone who has been including that in my tricep routine, it hurts to know now 🥲

@bobs8005 Ай бұрын

@@deviprasad_balthe way he showed it is a waste of time yes. With a cable doing that same motion but at the end of the rep fully extended turning your wrist up slightly it works the medial head of the triceps

@donjohnson7550 3 ай бұрын

A study of dr Brad Schoenfeld shows that overhead extensions do actually stimulate the long head of the triceps more than the other 2 heads. This study also shows that overhead exercises actually hit the three heads of the triceps, but it mainly stimulates the long head. Do your research people!

@volumeboyman 2 ай бұрын

Jeff Nippard did a video recently and spoke on this.

@GameN3rdz 2 ай бұрын

@@volumeboymanyup

@deus6950 2 ай бұрын

Isn't this video complety wrong

@BombSquad.MP4 14 күн бұрын

Wrong

@reimaxiusco4373 2 ай бұрын

Mendengar Dharma dengan hati yg kedalam Menilai diri sendiri lebih penting drpd menilai pembicara. IQ Intelligence EQ Emotional SQ Spiritual Beragama untuk mencari tujuan hidup ini. Banyak yg berpikir menjadi bahagia ketika semua orang menyenangkan diri kita. Lebih masuk akal diri kita berusaha untuk menyenangkan orang lain. Inilah cara mendapat kebahagiaan mejurut Dharma. Dengan menolong orang lain, kita menjadi orang yg paling berbahagia. Karena berkurangnya keserakahan, kebencian, dan keakuan dalam diri. Keakuan seperti rumah Tdak ada intinya, karena hanyalah pergabungan dari material2 seperti bata, cat, pasir, logam, dsb. Pekerjaan apa yg paling penting? - Semua pekerjaan yg bukan kejahatan dan dilakukan dengan sungguh2. Siapa orang yg paling berharga? - Orang lain, bukan diriku. Tujuan hidup apa yg paling mulia? - Membantu orang lain, bukan kepentingan diriku. Sabbe Satta Bhavantu Sukhitata. Semoga semua makhluk senantiasa berbahagia dan terbebas dari penderitaan. Sadhu Sadhu Sadhu.. 🙏🏻❤️ Terima kasih kepada *Bhante Sri Pannavaro Mahathera* atas Wejangan Dharma mengenai *Makna Kehidupan yang Sebenarnya* .👍🏻🇮🇩💯

@bencoleman4 Ай бұрын

“Think throw the dumbell to the ceiling” famous last words ☠️☠️☠️

@mohamedelgamal4564 4 ай бұрын

all is true except last point training triceps with overhead arm put long head at fully stretched position where it produces most contractile force so it targets long head the most

@davidmiranda9227 4 ай бұрын

Thnx I was looking for this comment

@barakokhovat6927 4 ай бұрын

Yea this video is very misleading, every muscle works better at a stretched position and only the long head is stretched in overhead arm position.

@cumquat8320 4 ай бұрын

@@barakokhovat6927 Not true

@LukeNguyen174 4 ай бұрын

@@cumquat8320 care to elaborate on your opinion ?

@SLF1990 2 ай бұрын

I was about to say! He said overhead work doesn’t hit the long head, wrong!!! It most definitely works the long head and it’s actually one of if not the most efficient way to work the long head!

@agrimpuriya2585 Ай бұрын

Gotta respect you putting the clip where the dumbbell hit your head. Most influencers won't do that.

@rextharp4776 4 ай бұрын

Been watching all your videos helped me a ton, thanks again!

@aljaymorandante2958 Ай бұрын

The PJR pullover is a cheat code, I noticed the improvement of my long head after adding that one in my triceps.

@McCash18x Ай бұрын

When Sherlock Holmes hits the gym:

@ninjamurai313 2 ай бұрын

Yo man, I absolutely love your videos! My workouts haven’t been the same ever since I discovered your channel. I also really loved the long vid series you are working on. Just a question, since I noticed you still reply to new comments: Any reason why your exercise explanation videos are all unlisted? Often, I will try one of the substitutes you mention on your app for each exercise, or I may want to continue on a previous program you made, but I don’t have a way to verify I’m doing it right becausw your tutorials are unlisted…

@Sagar-zk3rj 2 ай бұрын

Thnak u for making workout more complicated

@not_david.308 3 ай бұрын

I’ve been trying to train the long head of my triceps for so long and nothing seems to work, thanks for the advice king💪👑

@atahanselekoglu_ 4 ай бұрын

oh yea... i'm early to a staple triceps video for years to come on youtube

@enzoaragao3523 Ай бұрын

These are the best training videos!

@Icy_Princess 4 ай бұрын

Everybody shitting on kickbacks man. I don't get it, kickbacks are ALL I've been doing for triceps, and my triceps are huge for a girl. They just work for me. 15 Kilos for 4x10.

@eternius8860 4 ай бұрын

People shit on them cause if you're gonna do kickbacks you might as well do the cable version

@FrancisCastiglione 4 ай бұрын

@@eternius8860But i don't have a cable machine, so what do you suggest? Not everyone's lucky enough to be able to go to a gym.

@eternius8860 4 ай бұрын

I don't have a cable either. That's why I don't do this exercise at all

@danieldistrola2873 4 ай бұрын

@@eternius8860 Thanks for letting us all know you DON'T know shit.

@shellytanner 4 ай бұрын

Kickbacks rock. Everybody whines about the uneven resistance. No one exercise works a musc. perfectly otherwise we wouldn't need so many to fully work a muscle.

@misterzb4822 Ай бұрын

"OWWW.. MY HEAD"

@Hjvt278 3 ай бұрын

I freakin love this guy, I dont think ive ever learned so much in such little time. truely for the boys

@mslissa5793 2 ай бұрын

So glad you popped up in my feed 😅

@user-er7oe6de3j Ай бұрын

Aki GOD is great after Mom ni heaven ana take over this channel_heaven is the next big thing in this industry 🇰🇪❤️

@rafikchbaklo 2 ай бұрын

Im the like button for the background music with the epicness at the end of the reel.

@leegane5881 4 ай бұрын

Editor on point like always

@khurramzafar 4 ай бұрын

He is the editor

@leegane5881 4 ай бұрын

@@khurramzafar really didn't know that bro thanks.

@lionsabbo7386 Ай бұрын

This guy is the best ❤

@markusbiasizzo4775 Ай бұрын

nice Input thx❤

@abcdefg-ox6mu 4 ай бұрын

Bro looks like that Hercules statue

@AK_The_Legend 3 ай бұрын

What an engaging video. You cracked the code

@Statergist 4 ай бұрын

Sir I would love it if you can make a tutorial on how to do bent-over rowing and with smith machine too please.

@okashalive 4 ай бұрын

The GOAT never misses mane perfect explanations just all around great information listened to majority of your workouts and I got huge in a year I most definitely put in a lot of pain and effort in the gym but your guides did their job and guided me through it thanks a lot brother I will always remember you 🙏🏽❤️💪🏽📈

@youbology6086 4 ай бұрын

Narrator 10/10 Bgm 7/10 Cinematography & background looks 9/10 Vfx 9.5/10 🎉 and now award goes to All the team members including that actor... In grey track pant😊

@user-hs3om3zc2e 13 күн бұрын

You’ve got the long head and lateral head exercises backwards. Overhead is more long head, cable push downs more lateral head. The more you move the arm down, the less the long head is worked as it is shortened and mechanically disadvantaged. Think about the anatomy. Same principle to other muscles crossing multiple joints. Works the same way for biceps, quads, hamstrings heads.

@ChaosBW 4 ай бұрын

If you are just discovering this guy's videos now subscribe, he's making the best content

@cardinkitio223 2 ай бұрын

Thank you bro.

@kieronjohn6334 4 ай бұрын

Another way of looking at it is to train triceps and eat , this video does look good tho with the pretty shiny colours so thumbs up

@artymunoz5060 4 ай бұрын

Thanks Jake. I really loved you in end of watch

@khurramzafar 4 ай бұрын

Bro's named Davis

@austintorrence5400 3 ай бұрын

Back with another one 🔥

@moreliagalarraga9212 2 ай бұрын

Lo adaptaré a mis rutinas ❤ muchísimas gracias

@4mikeyd 2 ай бұрын

Pullovers are Great for working the Long Head Triceps and Definitely great for the Lats.

@louisrichardson4256 4 ай бұрын

Very informative but to say the pullover doesn't tag the lats is incorrect. It actually tags tris, lats, seratus & pecs to name a few. A myth is an exercise tags just one muscle, that's not physically possible. Keep up the great work and videos.

@DavisDiley 4 ай бұрын

I’m saying this in the scope of triceps training - it actually doesn’t hit lats to a meaningful degree (key word - meaningful) the lats don’t have leverage until the arm is about at eye/forehead level (which is where the pullover loses almost all tension) it’s really a pec, triceps, and (I believe Teres Major) movement. But yeah I totally vibe with where you’re coming by from. I just can’t fully contextualize everything in these short vids. Gotta keep the info as concise as I can!

@Bingoz78 3 ай бұрын

That dumbbell hit bros head

@dermosquitor9984 Ай бұрын

I think one more for the longhead would be nice.

@abductedbyademocrat 4 ай бұрын

ik this probably wont be seen, but ive read abt (and i do) db overhead extensions SPECIFICALLY for the long head and articles say they target it but you're saying that the more you raise your arm the less the long head is targeted. Does that mean ive sorta been wasting my time woth it? ive noticed my long head no where near as visible as my lateral head...

@YHVH1483 Ай бұрын

My elbows hurt just watching this

@maddox3223 3 ай бұрын

Bro is the most catabolic fitness influencer

@shayyaakobov 2 ай бұрын

Doesnt raising your arm gives a better stretch to the long head better causing better hypertrophy for the LONG head??🤔

@Performance-Chip 4 ай бұрын

Never shall we die

@CJ_Pharaoh 4 ай бұрын

Bro almost met Krishna throwing that dumbbell up to the ceiling...

@shoishark 2 ай бұрын

Mythology 😂😂😂

@Soilderspartan 2 ай бұрын

Yamraj*

@bungiecoocoo 4 ай бұрын

“Throw to the ceiling” My stupid ass hit my head with the weight.

@ladislaocapule4834 8 күн бұрын

That's enough Internet for today 🤣

@stevieclarke1513 2 ай бұрын

Bro almost tore his forehead off 😅

@xCallxMExJJx 4 ай бұрын

Love the dumbbell emphasis. Like 1% of the population has a whole bench set at home. I would

@HoliGallistur1023 3 ай бұрын

Professional Work ✅

@ganeshk5077 3 ай бұрын

Amaze bro ♥️

@ayrtonsenna7626 2 ай бұрын

I have seen incredible results for lateral using the EZ bar for skull crushers maybe also try that. Thought I'd share my experience.

@johnamante.1c 2 ай бұрын

Y’all better do them cuz he always gave himself a concussion

@Captain_Ahmed09 4 ай бұрын

Keep going brother ❤❤❤❤❤

@Knwaly69 2 ай бұрын

Or just do as Jeff Nippard do the overhead tricep extention with a bar on cable since its the only exercise wich targets all the heads

@darkastrial 3 ай бұрын

Guys thinking they have big triceps 💪 🤓👆 Your average African auntie 🗿🗿🍷🍷🍷

@-The-Golden-God- Ай бұрын

If my bilateral bursitis ever fks off, I'll try these out.

@zeeerothehero Ай бұрын

You should record audiobooks.

@blakeykell9195 8 күн бұрын

Bro said that over head doesn’t do anything for long head but the first exercise shows an over head exercise for the long head

@user-fc6bz6dv1q 4 ай бұрын

Your videos are great and informative 🔥 But i am little worried about your health coz you have been lean for a really long time i hope you are comfortable and healthy man ❤

@DavisDiley 4 ай бұрын

Ha thanks bro. Yeah I’m pretty lean all the time now but I range from 10-14% bf so it’s not extreme by any means. I may try to get super lean once in my life (maybe 7-8%) we’ll see. But I ain’t gonna stay there and feel like death 💀

@Bigdawgs17 4 ай бұрын

Informative video I like it

@Ash_ManSae 2 ай бұрын

i looked like a wierdo in the gym after doing the 2nd excercices everybody laughs at me

@berlyn1187 4 ай бұрын

I’d be leaving the gym with a friggen concussion

@anuragsharma4159 Ай бұрын

'pullover isnt for lats' -Hell No.

@ryandavies6828 4 ай бұрын

I’ve only ever done the kickbacks that he states are a waste of time yet I’ve seen good progress.

@DavisDiley 4 ай бұрын

If so, then you were likely in the beginner stage of training or had just begun training again after a serious layoff (significant de-training). Even so, I hope you were doing them with better form than I showed in the video - I was just swinging the weight (which I’m almost sure you were using better form) even so, glad kickbacks helped. If you see a plateau (which you will probably with the other double armed form) try single armed with a brief pause and slow negative 👍🏼 it’ll help break you though (also, do better exercises along with that) Hope this helps you in the future bro

@ryandavies6828 4 ай бұрын

@@DavisDiley you couldn't be more right. I am only 10 months into serious training. I have definitely seen a decline in tricep development over the past few weeks probably due to poor form or due to impractical exercises. Thank you for making me acknowledge this. 💪

@kylewattssurfing3266 4 ай бұрын

Cooooool!! ✌️😎✌️

@mariaclaudiaferreira6077 2 ай бұрын

this is THE best

@deadlyumbreon 3 ай бұрын

Bro got a concussion mid video.

@mariomadyun1798 2 ай бұрын

Hell yea brother

@philipbryan2685 3 ай бұрын

Hey counselor when is the content coming on 16 RDs?

@Gore-okami 4 күн бұрын

can i do this after biceps day? or it affects biceps to much and prevent regeneration?

@VanjaBatarelo 4 ай бұрын

a lot of times i do add in kickbacks but i change it up a bit for more hypertrophy.Instead of doing kickbacks with dumbells i do them with the cables and keep my arm as tight as i can to my body,as if i put them more outwards i feel more on my lateral head.Then when it comes to setup,i bent over a lil bit,not fully but just a bit,pull my arm out to the side as far out as i possibly can and lock in.I dont use a lot of weight as i prefer doing more reps with isolation excersizes.Honestly there isnt for me a better excersize that targets the long head better than this.But skullcrushers now and then also work.

@porterhouse7260 4 ай бұрын

Excellence!

@adityaraghav5351 4 ай бұрын

Shorts quality>>>>>video quality

@Ddfgffg33 Ай бұрын

you got nice delts dude

@mohammaddalloul9891 3 ай бұрын

Video editor still lives with their parents

@Fahad0105 4 ай бұрын

That is bullshit the long head emphasis when your hand are above your head and the lateral and medial head emphasis when your hand are down like pushdowns dude love the emg data that we all know its show you just the contraction of the muscle but the studies say that the stretch is the deal not the contraction what I’m saying is yeah the long head contract more when your hand are down like pushdown but the stretch witch is the deal is on the lateral and medial head same on the overhead press the contraction is on the lateral and medial head but the stretch is on the long head that’s mean the overhead presses or extension will target the long head because the stretch will be greater on the long head and the pushdown dips and other will target the lateral and medial head (stretch is important not the contraction)

@liamgane4 4 ай бұрын

I agree and there is lots of data that proves your point same with dr mike , milo and meno agrees. But davis is just copying paul carter tnf and jpg coaching that are saying it doesnt hit the long head over head.

@Fahad0105 4 ай бұрын

@@liamgane4 Finally someone understand Don't judge a book by its title. People are impressed by Davis's editing, and this is true. The editing is amazing, but the information is inaccurate