Sean Nalewanyj

Your body can change faster than you think 🔥 Full guide in the comments 👇

That video has nearly 500,000 likes on YouTube. Humanity is cooked 💀

👉 Comment or DM “GUIDE” and I’ll send you my Free ‘No B.S Muscle Building Guide’ that covers the real steps to getting lean and muscular without the gimmicks.

Bottom line of all this?

Any form of loaded elbow extension will effectively train the entire triceps, and you don’t need to obsess over “isolating” each head.

We’re obviously just joking around at this point, but that was the purpose of my original vid - to simplify things down.

Mixing in multiple variations over time is probably ideal if you want to squeeze out every bit of growth, but even if you did nothing but pushdowns for example, that’d still be enough to build huge triceps.

To recap:

- Pushdowns hammer all three heads, including the long head. They don’t bias the medial/lateral heads specifically.

- Overhead extensions also hammer all three heads. They do stretch the long head more which might give it some extra stimulus, but that doesn’t mean the medial/lateral heads are trained “less” over head.