 First question is from Nove20 Fitness. What's the best way to work out your triceps? Tricep training. You know, I read an article when I was a kid that was really instrumental in my workouts and it said that the triceps make up two-thirds of the arm mass of the arm, right? Because the biceps get all the glory, but you want like impressive looking arms. You got to develop your triceps. That's where the real meat is. That's true, 100%. All right, so tricep training. You know, one thing that I learned a long time ago that I've always applied and it definitely works and I've worked with my clients and biomechanically speaking, it makes perfect sense is what you really want to pay attention to with tricep exercises has nothing to do with the grip that you're using on the handles, but rather the position of the elbow. So as the elbow moves higher and higher, the more stress you theoretically will place on what's called the long head of the tricep, which is the meaty part on the inside because it stretches when you're overhead. So overhead tricep extension is more of that. You'll get more of the lateral head as they're in front of you, but nonetheless, the elbow position is really what's important. So whatever exercises you pick, make sure you have some where your elbows are next to your body, some where they're in front of your body and then some where they're, you know, your elbows overhead. So I'm going to give something that I think is going to be controversial a little bit because I do know there's quite a few people in the space that disagree with this. But in my experience, training myself and many clients compound lifts. I agree. So like the the incline, you know, close grip bench press and dips are two of the best movements that I saw that blew up my arms and that when I applied to clients, I saw the greatest return from now. There's like I said, people in the space will argue that either isolation exercises are much better and you get more tricep activation in those type of movements. I don't know if it's attributed to the load because obviously on an ink, I got to a place where I substantial. Yeah, I can incline close grip bench press 225 plus, which I ain't doing nothing with 225 for triceps anywhere else. I can't skull crush that. I can't overhead extend that. I can't tricep kick back that cable push down that, but I can I can definitely bench that and I can fight my elbows in. So it's a lot of the triceps carrying the load and that blew my triceps up that and then weighted dips getting to and again, what other tricep exercise and so to me, it must have something to do with the load and then maybe the CNS adaptation that I'm getting from a doing a compound lift like that. So those two things, I agree. It's the same reason why you'll get better quad development from a squat than you will from a leg extension. It's the same same stuff is happening. I 100% agree close grip bench presses. I went through a period of time. Now my triceps always it was one of the body parts on me that developed easily. It's one of the only body parts on me that developed easily. Nonetheless, I still focused on them because I wanted to have, you know, good looking arms and it was close grip bench presses that did it more than anything and there was a period of time where I progressed it like you would progress a bench press. So it's like, okay, can I get stronger? Can now here's a thing that I learned. The close grip that you use on the bench press can't be too close. I remember going really close like this, but that does a number on the wrist. And it also flares. Yeah, straight on. Really, it's it's like you're more like maybe shoulder width or right inside shoulder width grip for close grip is where you'll probably get the safety with the muscle activation and you can progressively overload that. And I got to a point where I was using a great amount of weight with the close grip and and then the dips. I agree with you dips is the other dips for me were everything. And mainly when I started to do things like the suspension trainer or the Olympic rings because of that added bit of instability really, you know, challenged my my triceps on a level that I hadn't challenged them before. It just really sparked all new growth. So I think sometimes it's just like unlocking, you know, that one that one piece that's been missing in your training. I also noticed a big difference with talking about dips with, you know, body weight with added weight compared to machine dips because I did machine dips forever. I didn't do body weight dips till way later with something that funny. It's like it should be the same, but it's not at all. No, it wasn't. It's like lap pull down versus pull ups and I got really strong at machine. In fact, I used to have to stack another plate on the thing. Some of your shoulders. Yeah, I had someone stand. I really did try some dips like that forever and got really good at machine tricep dips and done all of them, the hoist ones and all the different machines and from different angles and got really strong. When I started doing body weight dips and I had to start with just my body weight, I would do just do body weight like 15 reps got to a place where I could start to add 5, 25, you know, 50 pounds and then got to a place where I was loading that for like five reps, five reps of weighted body weight dips. I saw major leaps in my triceps. Now here's a superset. If you ever want to do a preexhaust superset for triceps and it's pretty gnarly is you do a rope press down immediately to either dips or a close grip bench press. Now this is not for the faint of heart and use very lightweight when you do the compound lift because the triceps will be already pre exhausted and if you put weight on, that's wrong. You ain't getting the weight back up, but man, that is a killer. You go isolation to compound and it's more of a, it's kind of a body building trick, right, to get like a really crazy pump. Oh my gosh, is that, I did that. I would do that with dips a lot. I'd go either skull crusher or press down and then I'd go straight to body weight dips and it is gnarly. I would only get like five, six reps out on the dip and really focus on the squeeze at the top. But yeah, I agree. Those compound lifts like nothing will develop the triceps just again through experience like those exercises. And there's a lot of controversy around that. There is. There's a lot of our smart friends in the space that are not, they are not pro that at all. I know what it is, is the more muscle you have and the more experienced you are, the more you can get away with doing isolation movements and developing those muscles. You know what I'm saying? Like, you know, now after I have developed my, I've already built a really huge base to work with. Yeah. And, and again, like the studies show, you have to do way less volume and intensity to keep muscle. So I think what happens is people get really advanced. They build a lot of muscle and they did it through compound lifts and they did it through all the, and then they, once they're at that level, then they start throwing in this other stuff and they think, oh, this is what works. Yeah. But I don't, I think that's only works that way because you've built that, that solid base to begin with. So most people watching this are not in that situation. I also think that they overvalue the whole, you know, muscle activation research that's out there. There's a lot of research out there to that support the point that you made, which is, you know, oh, if you do leg extensions, the quads light up more than in a barbell back squat. But there's not too many people that would make the case that you could build bigger quads from a leg extension than you can barbell back squats. But yet that's what the, you know, muscle activation studies will show. So I do think there's people that lean heavily on that research to try and support why, you know, tricep, nothing activates the tricep like tricep pushdown. Like a cross body rope, single arm, real press down. Yes. And they'll try and make the claim that that, and which by the way, a movement like that, which I think that is one of the ones that is, that shows, that touts all the muscle activation. You can't do very much weight at all on that. It's very, very minimal weight. And weight isn't everything in the only way to progress. Yeah, there's value to it, but you're going to compare that to a close grip bench press or a dip. Yeah, of 225 pounds. Like, no, there's going to beef those arms up a lot more.