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

  • Published: 24 June 2019
  • In the past year, I’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.

    For more videos on how to build bigger arms and the right triceps and biceps exercises to build your arms fast, be sure to subscribe to the channel here on RUclip below and make sure to turn on your notifications so you never miss a new video when it’s published.

    Build Muscle in 90 Days - athleanx.com/x/my-workouts
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Comments • 2 254

    ATHLEAN-X™   3 months back

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck! 

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • Max416188
      Max416188  4 weeks back

      Quick question to anyone. I have just under a year worth of experience lifting and I recently started a 4 day upper lower routine. For push movements I focus on chest shoulders triceps. Would an effective way to train be for example:
      Week 1 - chest/strength, shoulders/power, triceps/size
      Week 2 - triceps/strength, chest/power, shoulders/size
      Week 3 - shoulders/strength, triceps/power, chest/size
      Or should I do say chest would be strength for the 1st workout and power for 2nd, then the next week have chest for size the 1st workout than strength. or just go heavy for all 3 on 1st workout, and then do volume? Sorry for long ass comment, I don't feel I've made my point unless you know all the details. Any input would be appreciated.

    • Guitar Freak
      Guitar Freak  4 weeks back

      Check out my instagram fitness account! I posted my transformation picture and workouts! @vjanolo_fit

    • Junior
      Junior  2 months back

      Dang it, I'm 3 weeks late...

    • John Bee
      John Bee  3 months back

      Hay Jeff my goal is to have your phsique watching your videos are 1000/ percent awsome thanks jeff

    • France Fry
      France Fry  3 months back

      Awesome I'm a twin two and we are both boys

  • Robocop
    Robocop  2 days back

    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 !

    • PINTO
      PINTO  3 days back

      4:48 the funniest thing I’ve ever heard on a work out video 😂😂😂

      • Yto: gaming:
        Yto: gaming:  5 days back


        • Billy William
          Billy William  1 weeks back

          Is the lighter weight underhand dumbbell exercise with externally rotated shoulders better than the heavier weight overhand bar with the internally rotated shoulders, even if you don't have an injury?

          • Billy William
            Billy William  1 weeks back

            How did he tear his arm throwing a baseball?

            • Englishman liftz
              Englishman liftz  2 weeks back

              My favourite one by far. Nice to have a laugh with jeff😅😅

              • Mariano Fernandez
                Mariano Fernandez  2 weeks back

                Every damn video he gets me with something that I've been doing wrong 😂😂

                • Michael Diaz
                  Michael Diaz  3 weeks back

                  What a video 🤗

                  • Recondo
                    Recondo  3 weeks back

                    4:55 is best thing on youtube

                    • Captain Peroxide
                      Captain Peroxide  3 weeks back

                      Did u like get your shoulder dislocated?

                      • Merrick Antolin
                        Merrick Antolin  3 weeks back

                        Poor dick

                        • sebastian baldauf
                          sebastian baldauf  3 weeks back

                          hello jeff! what's your arm size?

                          • david sanders
                            david sanders  3 weeks back

                            Bwahahaha..."We got Jesse now"

                            • Lorenzo Luna
                              Lorenzo Luna  4 weeks back

                              Poor Jessie

                              • Rapture Ready
                                Rapture Ready  4 weeks back

                                Poor Jessie! Hahahaha!

                                • Iftekhar Ahmed
                                  Iftekhar Ahmed  4 weeks back

                                  clever, slick, click bait ass titles always get me

                                  • Nonagus
                                    Nonagus  4 weeks back

                                    See, I'm still trying to GAIN an inch, soooo...

                                    • Михаил Медведев

                                      jeff, hi. there is a question which torments me for a long time. how often i have to reach failure? in every approach or not? i asked my coach and he sad that i have to reach failure 3 times per workout at every training muscle. but other coach say otherwise.i wanna know your opinion.ty.(sorry for my english, just i from russia)

                                      • Regnar Ex DoomerX
                                        Regnar Ex DoomerX  4 weeks back

                                        So even if you are as highly well trained as Jeff a one of dynamic effort will still snap your stuff as if you were just a couch potato?

                                        • JS K
                                          JS K  4 weeks back

                                          Poor Jesse , didn't deserve that. But once again excellent videos Jeff

                                          • idwtbam
                                            idwtbam  4 weeks back

                                            I (and I bet the deaf) really appreciate the time taken in the description box.

                                            • Tristan Seth
                                              Tristan Seth  1 months back

                                              He caught him self😂😂😂

                                              • Philip Jenkins
                                                Philip Jenkins  1 months back

                                                Bible verse needs chapter n verse ! 😊

                                                • awreckingball
                                                  awreckingball  1 months back

                                                  The best bits are when he does the old man sounds, e.g, when he moves the bar into position.

                                                  • Lobo Opie
                                                    Lobo Opie  1 months back

                                                    One of my favorit exercises for trizeps too

                                                    • Justin Garcia
                                                      Justin Garcia  1 months back

                                                      My favorite part was seeing Jeff actually laugh it up! It was nice to see the human side

                                                      • James O'Neill
                                                        James O'Neill  1 months back

                                                        We have Jesse now so we don't need Di..... Him 😂😂😂😂😂😂

                                                        • Abhijeet Singh
                                                          Abhijeet Singh  1 months back

                                                          You don't want to be dick lmao

                                                          • GREG LEGAKIS
                                                            GREG LEGAKIS  1 months back

                                                            Aren't your triceps 3/5 if your arm size?

                                                            • Michael Jardine
                                                              Michael Jardine  1 months back

                                                              Watching that vein develop on the left side of his face when he was doing that tricep extension was wild.

                                                              • Chillton
                                                                Chillton  1 months back

                                                                Video interrupted because of a Dick joke XD

                                                                • Birki gts
                                                                  Birki gts  1 months back

                                                                  Huh, i've never really been able to get the form right on this one. So i've been doing cable pushaways instead. Guess i'll try this again.

                                                                  • Sean Gaudet
                                                                    Sean Gaudet  1 months back

                                                                    What a dick lol.

                                                                    • Immanuel Darling
                                                                      Immanuel Darling  1 months back

                                                                      I had shoulder surgery for my labrum and feel your pain

                                                                      • RoboCock
                                                                        RoboCock  1 months back

                                                                        Lost 1# on your arm because you are scrawny as fuck

                                                                        • Oak Dragon
                                                                          Oak Dragon  1 months back

                                                                          What about doing the long head triceps as a cable pull? I see guys doing it standing vertical with the cable very low. I do it with a bend or lunge and the cable higher with elbows in rather than flared way out.

                                                                          • Aj Murphy
                                                                            Aj Murphy  1 months back

                                                                            "we dont need dick anymore because we have jessie" lmao

                                                                            • Chriz Roman
                                                                              Chriz Roman  1 months back

                                                                              If jeff kept on laughing a bit longer his veins wouldve popped lol

                                                                              • Hooligan
                                                                                Hooligan  1 months back

                                                                                His vein on his face damn 💞

                                                                                • Giant Booger
                                                                                  Giant Booger  1 months back

                                                                                  Thank you for the tips.

                                                                                  • John Roberts
                                                                                    John Roberts  2 months back

                                                                                    I viewed a video of yours from 2017 about the master bicep tip and your arms looked huge. Your arms still look great but u definitely lost some size compared to 2017.

                                                                                    • A random Rat
                                                                                      A random Rat  2 months back

                                                                                      Face pull?

                                                                                      • Anthony Rufrano
                                                                                        Anthony Rufrano  2 months back

                                                                                        Is this better then skull crushers?

                                                                                        • qedqef
                                                                                          qedqef  2 months back

                                                                                          excuses excuses....

                                                                                          • Almighty One
                                                                                            Almighty One  2 months back

                                                                                            I tried this movement today and it is much easier on shoulders. And a kick ass pump on tris! Thank you Jeff!

                                                                                            • HackfleischhackenderZerhacker 69

                                                                                              I died laughing with Jeff. Not because the joke was too good(it was good tho) but because Jeff laughing while holding that bar was hilarious

                                                                                              • Aakashh Sharma
                                                                                                Aakashh Sharma  2 months back

                                                                                                Omg his vein when he talks about jesse