- What's up, Elite Thenex Athletes.
I'm Zay.
- And I'm John.
- And welcome to another video of Official Thenex
- Today we're gonna be showing you the best
tricep workout for calisthenics.
(edm music)
- Alright, so let's get started.
So, if you have seen our last video,
Chris showed you guys the best bicep workout
but today we're gonna be showing you
the best tricep workout.
- As Chris said last week,
most calisthenics movements are compound exercises.
Meaning exercises that target multiple muscle groups.
Today's exercises we'll be showing you
are specifically gonna emphasize on your tricep.
- So we put these exercises together in a workout.
And the first exercise for this routine's gonna be dip.
Now, when it comes to dips
there's many different ways of doing em.
The angle and position your body is in
plays a huge factor on what muscle groups
are really being targeted and emphasized.
Now when you lean back from this dip position
you're putting a greater overload on that tricep,
making it harder and making it way more effective
than a traditional dip.
You ready? Let's go for 15.
(edm music)
Alright, here we go.
Next exercise we have: diamond push ups.
Let's go for 20.
Alright, guys so for this exercise
you want to consciously be squeezing that tricep
all the way from the bottom
all the way to the top.
Make sure you're squeezing as tight as possible.
Let's go for 20.
(edm music)
Alright, there you have it, 20.
Diamond push ups, in our opinion is the best
push up variation when it comes to targeting that tricep
because of that hand placement.
So, just like the angle plays a role
in which muscles are being targeted,
hand placement is also a huge factor
when it comes to which muscles are being engaged
in an exercise.
Alright, guys so next we have tricep extensions.
- So, an important thing to note about this exercise is
the closer your hands are to your chest
the more it's gonna target your triceps
but also it's gonna be harder to perform the movement.
The further away your hands are from your chest,
the easier the movement becomes
but is less of an overload on your triceps.
So, find an angle that challenges you
but allows you to perform the movement correctly.
Let's go for 20.
(edm music)
Alright.
Next up is my personal favorite
which is skull crushers.
So, as you guys know your tricep has three heads
and in order to get an effective tricep workout
you wanna target all three areas of your triceps.
So, as you seen with dips, we had a downward angle.
And then with tricep extensions we had a foreword angle.
And for skull crushers we're gonna go for an overhead angle.
Let's go for 15.
(hip hop music)
- Alright, moving on.
We got straight bar dips next.
Now for this exercise you normally wanna do
shoulder width apart but we're gonna do it close grip
which is gonna force more tricep activation.
Let's go for 20.
(hip hop music)
There you have it.
Close straight bar dips.
- Now, we have advanced bench dips.
The key to this exercise is to lean back.
You wanna have your hips up,
you wanna be looking forward
and you really wanna squeeze when you get to the bottom
and also when you get to the top.
You really wanna focus on squeezing that tricep.
Good work.
- Alright, bro.
Get it.
- Alright, we're gonna move into our last exercise
which is negative impossible dips.
- Alright, so this exercise is very advanced.
Me and John are gonna use some assistance.
We're gonna use some resistance bands for this exercise.
If you guys don't have your resistance bands
Thenx.com/shop, get yours.
Now, what you wanna do is
you wanna place a band over the bars.
Get a nice grip and you're gonna hop over the band,
you're gonna sit on it
and what you wanna do from here is
you wanna lean back and come down as slow as possible
then back up.
We are working the eccentric here
which is also very important to incorporate
in each exercise.
Let's go for five reps.
(edm music)
Alright, guys there you have it.
Negative impossible dips.
Again, if you don't have your resistance band
Thenix.com/shop.
That's gonna complete round one for this tricep workout.
You wanna do a total of three rounds
to complete this workout.
Thank you guys so much for watching.
Make sure to smash that like button.
- And for more workouts just like this
to get in the best shape of your life
go to Thenix.com and become a member.
- [Zay] Get full access to all our workout programs,
technique guides and daily workouts
it'll have you in the best shape of your life.
- [John] Download the Thenix app in the app store
to take our workouts with you everywhere.
- And join the millions of Thenix athletes around the world
changing their life today.
Again, thank you guys so much for watching.
Comment down below,
and let us know what you want our next video to be about.
- We'll see next Sunday at 8 PM.
Peace out.
(high energy beat)