Hey today on Fitness FA cues will be showcasing the five best tricep exercises by calisthenics
the beauty of these movements is they don't need any equipment this means you'll be able
to pack on size in the arms with only your body weight and some work ethic let's get it let's
jump straight into a fun exercise and that's the handstand when holding yourself upside down with
straight arms the triceps are constantly active to keep those elbows straight to get the most
from handstands for bigger and stronger triceps time under tension is absolutely key the triceps
can handle a ton of punishment in a handstand this means you're going to need to accumulate
several minutes upside down in order to stimulate any muscle growth of course for those of you who
can't balance you can always do handstands using a chest to wall Center the floor tricep extension
stresses elbow extension because of the strict tempo and the forearm setup to make this exercise
challenging setup with the shoulder directly over the elbow when you're in the forearm support in
terms of the form I want you to keep the elbows tucked in as well as using a smooth range of
motion when you transfer from the forearms to the lock out to get the biggest benefit from
tricep exercises squeeze hard the top when the arms are straight to really stress those triceps
if you're struggling and want to scale things down a bit shift the weight towards your feet and start
from here there's going to be less weight going through your arms which is obviously going to
make it a bit easier isolation exercises tend to benefit from higher reps especially in the
triceps so that's why I want you to choose the setup that suits your level of strength this way
you can get in a ton of reps you can build that volume and create the necessary environment to
stimulate muscle growth this video wouldn't be complete without including a staple bodyweight
exercise the parallel bar dip the further you lean forward when you're doing dips the more
the chest is going to be emphasized on the other hand of vertical dipping technique is going to
increase loading and increase the contribution through the triceps the basics such as the dip
are basics for a good reason they're simple and they work extremely well so for those of you
wanting tricep growth with dips number one would be using a vertical technique and number two would
be exaggerating the lockout I mean just take a look at the triceps in motion here full range
of motion and a mindful lockout every single rep makes the difference my final advice I'd like to
leave you with four dips is to do a ton of volume and then do some more reps when you're ready to
stop growing bigger arms is a straightforward process but it takes resilience the bar tricep
extension is my personal favorite when it comes to building bigger arms by bodyweight the reason I
prefer the bar variation over say the floor tricep extension is range of motion with this specific
exercise were able to get a complete stretch through the triceps because the arms are going
overhead we're now getting full elbow Bend and compression which stretches the tricep and we're
also lifting the shoulders towards the head which further stretches the long head of the triceps
the bar tricep extension feels more comfortable and this is because of the full stretch the body
likes to use a full range of motion it balances the entire joint gets a full stretch through
the working muscle and it builds mobility and flexibility as you get stronger so one you're
building muscle and two you're encouraging increased overhead range of motion it really
is a win-win to use a full range of motion if you're looking increase the size of your arms
and you can only pick one exercise from today's video do the bar tricep extension whether you're a
power lifter a bodybuilder crossfitter or someone doing calisthenics the bar tricep extension is a
perfect isolation movement for the arms last but not least for today's fitness FAQ video is the
diamond pushup start with the hands touching each other by setting up with a closed grip for a full
range of motion Diamond pushup I want the chest touching the hands every rep and you're going to
finish with a strong lockout by squeezing the arms because we're only using body weight I like to be
particularly strict with the form it sounds like a small point but I truly believe in pausing at
the bottom and the top when it comes to these more simple bodyweight exercises sure you're not gonna
get as many reps but I'm confident your body's going to feel the difference it's kind of feel
challenged and your body's not going to know the difference whether it's doing a diamond push-up
with strict form or a close grip bench press if you do the exercise properly diligently and
strict pushing yourself to the limit you will feel it in the triceps when it comes to calisthenics
especially with Cal snacks the person who chooses hard form and uses strict form is going to be more
complete than the person who uses mindless form and just cuts corners with their intensity their
sets their reps etc don't be that person thanks for watching drop your thumbs up and comments
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