WEBVTT 1 00:00:00.545 --> 00:00:01.765 To train the long head 2 00:00:01.765 --> 00:00:04.805 of the tricep in its short position, we need 3 00:00:04.805 --> 00:00:07.005 to still be in our scapular plane. 4 00:00:07.585 --> 00:00:10.605 So our test to find our scapular plane, we're starting 5 00:00:10.675 --> 00:00:14.885 with a neutral shoulder, not overly protracted or retracted. 6 00:00:15.175 --> 00:00:16.725 We're gonna come to about 90 degrees 7 00:00:17.145 --> 00:00:20.045 and whatever external rotation we have there 8 00:00:20.045 --> 00:00:21.485 before we would want to have 9 00:00:21.485 --> 00:00:25.045 to move our shoulder is gonna get us pretty close to 10 00:00:25.045 --> 00:00:27.325 what our scapular plane is in that position. 11 00:00:27.785 --> 00:00:30.165 So from there, all I need to do is find out 12 00:00:30.675 --> 00:00:33.765 what plane my elbow extension is going to be in 13 00:00:33.985 --> 00:00:37.205 and then adjust to set up towards the cable 14 00:00:37.305 --> 00:00:38.485 or implement that I'm using. 15 00:00:38.985 --> 00:00:40.365 So if I'm using this cable here, 16 00:00:40.675 --> 00:00:43.245 I'll start in my scapular plane setup position. 17 00:00:43.505 --> 00:00:45.725 And what you'll see is this is not 18 00:00:45.875 --> 00:00:47.645 perfectly vertical, right? 19 00:00:47.665 --> 00:00:49.805 It is off a little bit of an angle, 20 00:00:49.955 --> 00:00:51.405 even in my scapular position 21 00:00:51.405 --> 00:00:54.605 because my back of my torso is not flat, it has a bit 22 00:00:54.605 --> 00:00:56.005 of a curve to it 23 00:00:56.065 --> 00:00:59.365 and my scapula is sitting on that kind of egg shape. 24 00:00:59.665 --> 00:01:02.285 So it is going to be slightly front 25 00:01:02.385 --> 00:01:04.045 to back if you wanna look at it that way. 26 00:01:04.425 --> 00:01:07.365 So I need to adjust so that I'm underneath the cable enough 27 00:01:07.635 --> 00:01:09.765 that it still lines up with this pass. 28 00:01:09.785 --> 00:01:12.605 So when I go ahead and grab this, come into my position here 29 00:01:12.985 --> 00:01:17.125 and you'll see that that is pretty much in line with 30 00:01:17.825 --> 00:01:20.045 my wrist and arm path. 31 00:01:20.785 --> 00:01:23.485 Now you can adjust this by stepping so 32 00:01:23.485 --> 00:01:24.725 that when you're in the short position, 33 00:01:24.755 --> 00:01:26.245 this is closer to your shoulder. 34 00:01:26.245 --> 00:01:27.245 That will make it drop off, 35 00:01:27.245 --> 00:01:30.365 make it easier in the short position if you know the weight 36 00:01:30.385 --> 00:01:32.805 is, you know, too challenging, um, 37 00:01:32.865 --> 00:01:35.045 you can make it a little less challenging in the 38 00:01:35.095 --> 00:01:36.525 short position by doing that. 39 00:01:37.465 --> 00:01:39.285 Or we can move away so 40 00:01:39.285 --> 00:01:42.125 that now it is much more challenging if this position, 41 00:01:42.265 --> 00:01:43.885 it is further away from my shoulder, 42 00:01:43.885 --> 00:01:46.725 further away from my elbow actually in this position. 43 00:01:46.725 --> 00:01:49.445 That's how we're gonna tell where kind of that, uh, 44 00:01:49.925 --> 00:01:52.405 resistance is the greatest from the machine. 45 00:01:53.745 --> 00:01:57.765 So that is our short position for the long head of triceps. 46 00:01:58.435 --> 00:02:01.005 Some common mistakes we see when training the long head 47 00:02:01.005 --> 00:02:03.605 of the triceps is just not being used to the load 48 00:02:03.605 --> 00:02:05.125 that you're gonna have to use in that position. 49 00:02:05.315 --> 00:02:06.605 This is likely much shorter 50 00:02:06.605 --> 00:02:08.565 of a position than you've trained in before 51 00:02:08.705 --> 00:02:11.765 and it's very specific to that one head. 52 00:02:12.145 --> 00:02:13.845 So rather than doing kind of our regular 53 00:02:14.635 --> 00:02:16.325 CROs cable tricep extension, 54 00:02:16.595 --> 00:02:18.125 this is gonna be a little bit more specific 55 00:02:18.145 --> 00:02:20.485 and the muscle's gonna be shorter, which means it's going 56 00:02:20.485 --> 00:02:24.005 to be able to produce a little less force in that position. 57 00:02:24.065 --> 00:02:26.165 So expect that the loads you're using are going 58 00:02:26.165 --> 00:02:30.045 to go down sometimes significantly if a new movement to you, 59 00:02:30.425 --> 00:02:32.725 uh, compared to your regular tricep extension. 60 00:02:32.865 --> 00:02:36.125 So what you'll see when that happens is if I get a weight 61 00:02:36.125 --> 00:02:38.925 that's heavy, a lot of the compensations you'll see are 62 00:02:38.925 --> 00:02:41.205 where either people will stop turning it from this 63 00:02:41.265 --> 00:02:43.125 and they'll get tired and they'll start turning it back 64 00:02:43.155 --> 00:02:45.125 into this movement, right? 65 00:02:45.145 --> 00:02:48.205 So they stop going, they'll high to low 66 00:02:48.225 --> 00:02:50.045 and they start kind of internally rotating 67 00:02:50.045 --> 00:02:52.885 and start turning it just into this exercise once, 68 00:02:53.035 --> 00:02:54.805 once again, which isn't really what we want. 69 00:02:55.265 --> 00:02:58.845 Or you'll see them starting to like internally rotate during 70 00:02:58.865 --> 00:02:59.865 The movement. Basically 71 00:02:59.865 --> 00:03:02.485 they're trying to find a way to shift 72 00:03:02.485 --> 00:03:04.725 that tension away from the tissue we're trying to train 73 00:03:04.875 --> 00:03:06.965 because it can't do the job 74 00:03:07.255 --> 00:03:08.525 based on the load that we're using. 75 00:03:08.905 --> 00:03:09.925 So watch for those. 76 00:03:10.195 --> 00:03:12.205 Make sure that your clients aren't trying to like, 77 00:03:12.275 --> 00:03:15.245 turn it back into the other exercise when they're doing this 78 00:03:15.385 --> 00:03:16.685 or as they get into fatigue.