- What's up, it's Chris Heria, welcome to another blog.
Today I'm gonna be showing you a routine
to grow bigger triceps without any weights
using just your own body weight.
Now it's always good to use weights
and dumbbells to grow your triceps as well.
So if you have access to those,
you definitely want to incorporate those exercises
with the ones I'll be showing you today.
That's how you're going to get the best results,
and some of the exercises I'm gonna be
showing you today may even be more effective
than the ones that you're already doing in the gym.
It's most common that the exercises
that you never do are the ones that you need the most
and most likely where you're lacking in.
And the exercises that I have for you today are not
just to grow your triceps and to look strong,
but also to improve you as a better athlete overall.
Using exercises that directly translate
to strength required for achieving higher level skills
like the planche pushup, handstand pushup, and many more.
Now the tricep is the largest muscle of your arm
and is responsible for the extension of the elbow joint.
Basically every time you straighten your arm,
or any pushing exercise, you're using your triceps.
And to get a complete tricep workout,
you want to make sure that you're effectively targeting
all three heads of the tricep.
That's going to be your medial, long head,
and lateral tricep.
The long head is engaged when you extend
from the elbows with your arms over your head,
the lateral head is engaged
when you extend with your arms in,
and the medial head is engaged
when you extend with your arms outward.
And of course, with any exercise or workout,
if you want to build muscle,
you need to focus on range of motion,
contraction, and the quality of every rep,
rather than just hitting a number to complete your reps.
And that's what we'll be doing in today's routine,
which is why for every exercise in today's routine,
we'll be doing it for time rather than repetition.
And by the end of this routine,
you're going to have effectively hit
all three heads within your tricep
using exercises that you can do absolutely anywhere
and not just having you looking strong,
actually being strong.
So if you're ready to get started,
all we're going to be using for today's workout routine
is going to be our own body weight and the ground,
two chairs for a couple of exercises,
or an elevated surface,
and make sure you've downloaded the Heria Pro App
in the App Store or Google Play Store
so that you can get this workout on your phone
and properly follow along.
Open up the Heria Pro App to the YouTube workout section,
you should find this routine, smash the Like button,
we're ready to get started.
Each exercise is going to be for 40 seconds
with a 20 second break in between.
And I'm going to give an alternate exercise
for every beginner or intermediate out there,
so that anyone can follow along with this workout routine
regardless of your fitness level
and still get results and gains.
Now, the first exercise is going to be
assisted one-arm tricep extensions.
Let's get down on the floor.
Now, if you're following along on the app,
if you swipe to the left,
you'll find the intermediate version,
or the beginner version of this exercise,
which is the assisted one arm tricep extension
done on an elevated surface.
That's going to alleviate some of the body weight
and make it more manageable for a beginner to do.
Everyone else, let's get into position.
Let's start off with the right hand, and down. 20 seconds.
You wanna keep your body straight.
Just like as if you were in a plank.
And you're just assisting with the opposing hand,
you want all the work to be done with the right hand first.
Last one, let's switch hands.
Now of course, the closer you are,
the more tricep you're using, the further away you are,
the easier it's going to be.
The more body weight you're putting on your tricep,
so choose an angle that's going to challenge you.
Here we go, last couple reps.
Three, two, last one.
- Alright.
There we have the first exercise,
we're going to take a 20 second break.
Now we're going to overload our triceps
and tear more muscle fibers
to ensure that we're really building muscle.
With the next exercise, tricep extensions,
we're creating a drop set.
So let's get in position,
this time we're doing tricep extensions with two hands.
Now, of course you can do this on an elevated surface
if you're following along with the app,
but if you want to do what I'm doing
and you don't have the strength yet,
you could always come down with two,
come up with one, come down with two, and alternate.
We're almost there.
Last couple reps, here we go.
Make every rep count, slow and controlled.
Three, two, one.
Alright, shake that off.
The next exercise we're going to get into
is going to be cross tricep extensions.
Now, the easier progression to this exercise
would be doing it on an elevated surface
or doing it on your knees,
which you can find in the Heria Pro App as well.
Let's get into position.
We're gonna do 20 seconds with our left hand in front
and then 20 seconds with our right hand in front.
Remember, control every move.
Squeeze your triceps.
Here we go. Last one, let's switch.
Nice control.
Last couple seconds, here we go.
Three, two, one, alright.
There you have it, cross tricep extensions.
Moving one to the next exercise,
we're gonna go with reverse tricep extensions.
So for this exercise,
I'm going to be using the back of a chair.
Make sure that the chair is secure
and against the wall and sturdy.
We'll go behind the back, make a diamond,
bring our hips up and straight back,
full range of motion.
Touch your back, all the way back up.
You don't want to have your butt drooping at all
in this exercise, you want to keep your back straight
and completely rely on your triceps.
Make sure to breathe. Squeeze your triceps.
Last five seconds, let's make these count.
Five, four, three, two,
last one, squeeze, squeeze, squeeze, boom.
Alright, my triceps are on fire already.
We're gonna move on to the next exercise,
which is going to be skull-crushers.
This exercise and all of these exercises are ones
that I've been using to build my triceps since day one.
Now everyone could do this exercise together,
the higher the elevated surface, the less body weight,
the lower the elevated surface, more body weight,
the harder it's going to be.
Let's get into position.
You wanna start off with your arms straight, body straight,
bend your elbows completely down,
get it below your head, all the way back up, full extension.
Halfway there.
Last 10 seconds, give it everything you got, squeeze.
Three, two, last one.
Alright, there we have it.
Moving on to the next exercise,
this next one is going to be a killer
for your triceps and your chest,
and develop strength that's going to directly translate
into harder exercises like explosive pushups,
tuck planche pushups, and eventually full planche pushups.
So let's get back down to the ground, some diamond pushups.
If you're following along with the Heria Pro App,
you should be doing it on an elevated surface.
That's going to make it more manageable.
Now of course, over time, you can always slowly start
to lower your elevated surface as you develop more strength,
and eventually you're going to be doing it on the floor.
Halfway there. Squeeze every single rep.
Last 10 seconds.
Three, two, one.
Alright, there you have it, as you can see,
you don't want to rush these reps.
If you're doing them fast, it's not that impressive.
You're not getting quality contractions.
You're going to be building more muscle and strength.
if you do them thoroughly, slow and controlled.
Let's get back down onto the ground.
I'm going to show you guys another good one for our triceps.
This is going to be pseudo-planche pushups.
As you can see my fingertips, this time,
are facing the opposing direction.
This is going to really emphasize
on the long head of our tricep.
Now, of course, if you can't do these,
you can always do them on an elevated surface
or on your knees.
Halfway there.
Now of course, if you do these
while leaning as forward as you can,
you're going to develop the strength
needed for full planche pushups.
So work on these until they're effortless.
Last couple seconds.
Three, two, one.
Alright. We just have two more exercises to go.
This is going to be a drop set.
The next exercise you're going to get into
is going to be dips.
You'll see that the intermediate or beginner version
of this move is going to be
either jump dips or negative dips.
So make sure you have a sturdy grip.
Let's get right into it, full range of motion.
Remember, it's not how fast you're doing it
or how many you're doing,
it's how well your contraction is with every single rep
and how well your range of motion is as well.
Remember if you need to stop and take a breath,
go ahead and do so, and then keep on going.
The best bet is to just slow down, don't stop.
Almost there, last couple of seconds.
Three, two, and one.
Alright, we are down to the last exercise.
We're going to burn-out our triceps with bench dips.
Go from the seated position, walk out,
come all the way down, all the way back up.
Be sure to squeeze your triceps.
Every time you get to the top,
put your weight on your triceps.
More than halfway there, let's keep it going.
Give it everything you got, these are the last reps.
10 more seconds.
Five, four, three,
two, and one.
Alright, there you have it,
a complete tricep-killer routine to grow your triceps
and build solid muscle without any weights at all.
And as you can see, I already have a crazy pump,
and if your routine that you're doing in the gym
is not doing this for you,
then you should definitely give this workout a try.
Don't forget to get this workout,
as well as all my workout programs,
and workout routines that I've created
with specific goals in mind,
like building solid muscle
while simultaneously getting shredded
with minimal to no equipment,
make sure you download the Heria Pro App
in the App Store or Google Play Store.
You're going to get full access
to all my programs and routines.
It's going to be like having me
as a personal trainer right in your pocket.
My Heria Pro App comes with many features as well.
Like the calendar where you can plan
and schedule your workout routines,
analytics about your workout sessions
that are going to help you achieve your goals,
a workout generator that creates workouts for you
and your goals instantly
with an algorithm I created to be able to design workouts
for athletes the same way that I would.
When you work out with the Heria Pro App,
it'll be like I'm in your workout session,
you don't even have to touch the phone
and you'll hear my voice telling you how many reps
or seconds you have left
and what the next exercise is going to be.
So thank you guys so much for watching.
If you enjoyed the video and the workout,
definitely smash that Like button,
it really helps so that YouTube can recommend this video
to more people, and to show my appreciation,
if you comment down below
of any video within the first 30 minutes
you always have the chance to win some Heria apparel.
You can go ahead and check out the brand new collection
right now of chrisheria.com.
A lot of the pieces of the collection,
you've seen in previous videos,
like the white track pants,
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even the shorts that I'm wearing right now.
Go check out your favorite pieces from the collection
right now at chrisheria.com or comment down below
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Mad love, peace out.
(groovy music)