- What's up, Elite Thenx athletes?
I'm Zay Tiggs, and welcome back to another video
of Official Thenx.
Today we're gonna be doing
the best tricep workout from home.
Let's get it. (upbeat techno music)
All right, so before we get started,
if you looking to get bigger arms,
you have to make sure you training
one of the largest muscles in the arm: the triceps.
Since they make up more than 2/3 of your upper arm's mass,
it's important to emphasize this muscle in your training
to make your arms look bigger and make them stronger.
Having strong triceps also play a big role
in some of the most effective exercises
and skills like the handstand press.
In fact, tricep strength sometimes is a limiting factor
when it comes to many pressing movements.
And to make sure we get a really effective
tricep workout from home,
we need to make sure we're doing exercises
that hit all three heads of our triceps,
which are your long head, your medial head,
and the lateral head.
And because we're not using any equipment or weights,
it's important that we pick the best exercises
that'll fatigue our muscle and target
all three heads of our triceps.
So that's exactly what we're gonna be doing today
for today's workout, so if you're ready,
open up your Thenx app to this YouTube workout.
And if you don't already have it,
you can find it in the Apple Store or Google Play store.
Let get these warmups started.
All right, we got three exercises, 30 seconds each exercise.
First one we got, mountain climbers.
Let's go for it.
(upbeat chill music)
You better pace yourself and breathe.
Keep that core engaged.
We're almost there.
All right.
If you're feeling good, let's jump into the next exercise,
we got low plank to high plank.
Need a sec, don't take too long.
Give yourself a short break.
Let's go for it. (chill electronic music)
♪ Har-ian music ♪
- Keep that core tight, pace your breathing.
All right, now we have low plank to high plank.
Gonna end it with pushups, 30 seconds.
Let's go for it. (chill electronic music)
♪ Har-ian music ♪
- (exhales) All right.
There we have pushups.
That completes the first round for this warmup.
You guys got two more rounds to go
before we begin the actual workout.
All right, so today's workout is gonna consist
of the best tricep exercises that you can do anywhere.
It's gonna target all three major heads in your tricep,
making sure we get a full tricep workout,
not only making your arms look big
but building solid strength as well.
So let's jump right into this first exercise.
We got diamond pushups, we're going for 15 reps.
We're gonna get in diamond position.
The only thing you wanna make sure is,
of course, having a straight line down your body,
down to your legs, but making sure your chest
touches the ground and back up;
arms stay close to your sides.
Let's go for 15 reps. (upbeat chill music)
Remember to squeeze at the top.
Slow reps and control.
All right, some of you are having difficulties
completing your reps, don't hesitate to just
drop down on your knees
and complete them on your knees like so.
Remember, the goal is to reach your reps without stopping.
All right, we're gonna move onto the next exercise,
we got face tricep extensions.
Let's get back into that diamond position.
You're gonna have your hands slightly in front of you,
so when you go down, your nose lines up
with the tip of your index fingers like so.
You wanna remember when you're doing this exercise
not to flare out your elbows after each rep.
You wanna keep them by your side
at 45 degrees, (chill electronic music)
like so.
All right, let's go for 10 reps.
♪ Har-ian music ♪
- Oof, all right.
There we have face tricep extensions,
real tricep killer right there.
As you can see, I was struggling on those last few reps.
All right, next exercise we got, supinated bench dips.
Let's go for it.
We're going for 15 reps.
We're gonna place our hands like so,
so the ditch of our elbows are facing forward.
(chill electronic music)
Full range of motion, all the way down, all the way up.
Let's go for it.
You really wanna lean back on those triceps
at the top of each rep to really contract your triceps.
♪ Har-ian music ♪
- All right, there we have supinated bench dips.
Great exercise for your triceps.
If these are little too easy for you,
you wanna make a little bit more difficult,
you can try elevating your feet
to put more weight onto your triceps on the way up.
Next exercise we got, elevated diamond pike pushups.
Let's go for it.
We're gonna go for 10 reps.
You're gonna need an elevated surface for this.
We're gonna get back into that diamond position,
(chill electronic music) like so.
From here, we're gonna pike all the way back,
making sure you're straight from your heels to your hips
and from your hips to your wrist.
From here, we're gonna go straight down
with your head tucked in like so.
Let's go for 10 reps.
♪ Har-ian music ♪
- Oof, all right, walk it out.
There we have elevated diamond pike pushups.
Really difficult, but super effective tricep exercise.
Next we got skull crushers, 12 reps.
Let's go for it.
Again, you're gonna need an elevated surface for this one.
And place your hands like so.
For this position, we're gonna keep your whole core engaged.
We're just dropping our elbows down,
heads coming through, pressing back up.
Let's go for 12 reps. (chill electronic music)
Lock out at the top, squeeze those triceps.
♪ Har-ian music ♪
- All right, there we have skull crushers.
A great and effective tricep exercise.
You can literally do these anywhere.
All you gotta do is find a little ledge
and start knocking 'em out.
All right, moving onto the last exercise,
we have assisted tricep extensions.
We're gonna go for eight reps each side.
Gonna spread our legs just a little bit.
We're gonna place the opposing hand on top of this hand.
We're gonna perform a single arm tricep extension,
using the opposing hand, pushing down for support
and going back up.
Let's go for eight reps. (chill electronic music)
I'm gonna go nice and slow.
♪ Har-ian music ♪
- All right, other side.
We put the opposing arm on this hand.
And remember, the more you use the assisting arm,
the easier the exercise becomes.
And the goal is to use this arm as least as possible.
Let's go for eight reps.
♪ Har-ian music ♪
- All right, there we have assisted tricep extensions.
And if your triceps aren't on fire yet,
don't worry, we still got two more rounds to go
to complete this tricep workout.
Thank you guys so much for watching.
If you enjoyed this video,
make sure to smash that Like button.
(machine gun firing) Share this video with a friend
who's trying to make their triceps bigger and stronger.
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around the world changing their lives today.
And for more of my personal content,
you can follow me on Instagram @zaytiggs
and my YouTube channel.
You'll find that information in the description down below.
And don't forget guys, we post every Sunday at 8:00 p.m.
USA eastern time.
With that being said, see you guys next Sunday.
(upbeat electronic music)
♪ Har-ian music ♪