Sean Nalewanyj

Sean Nalewanyj No B.S Fitness Advice | šŸ“Bali

05/19/2026

Your body can change faster than you think šŸ”„ Full guide in the comments šŸ‘‡

05/09/2026

That video has nearly 500,000 likes on YouTube. Humanity is cooked šŸ’€

šŸ‘‰ Comment or DM ā€œGUIDEā€ and Iā€™ll send you my Free ā€˜No B.S Muscle Building Guideā€™ that covers the real steps to getting lean and muscular without the gimmicks.

05/09/2026

Bottom line of all this?

Any form of loaded elbow extension will effectively train the entire triceps, and you donā€™t need to obsess over ā€œisolatingā€ each head.

Weā€™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, thatā€™d still be enough to build huge triceps.

To recap:

- Pushdowns hammer all three heads, including the long head. They donā€™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 doesnā€™t mean the medial/lateral heads are trained ā€œlessā€ over head.

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