- What's up, it's Chris Heria, welcome to another vlog.
Today I'm gonna show you how to do
your gym tricep workout right from home.
All the main tricep exercises that you do at the gym
that require weights and machines
can actually be done with your own body weight,
no equipment, right from your house.
Now, first off, to see real results
you need a full effective tricep workout
that's gonna engage all three heads of your tricep.
There's many tricep exercises out there,
but some tricep exercises emphasize
more on one head than the others.
So you need to make sure that you're choosing
the right combination of tricep exercises as well,
so that you're getting a full tricep workout engaging
all three of your heads and maximizing your strength
and your tricep gains, instead of doing a workout
that has a bunch of tricep exercises that may
only be focusing on one or two of your tricep heads.
And neglecting any of your tricep heads
could result in injury or muscle imbalance,
aside from not having a visually fully developed tricep.
Now, the three heads of your triceps are gonna be
your lateral, your long head, and your medials.
And they're responsible for extending at the elbow
and stabilizing your shoulder joint.
And it's also the antagonist muscle group to the bicep.
Keep in mind, you always want to train
your antagonist muscle groups,
as they're gonna strengthen the opposing muscle
as well to prevent injury and help deliver
more strength with the intended muscle groups.
Now, depending on the angle of the extension
from the elbow and the placement of your hands
is gonna determine what head of the triceps
you're really gonna be emphasizing on.
Now, when your arm is overhead,
and it's extending from your elbow,
you're gonna be emphasizing mainly on your long head.
When your arms are in and they're extending from your elbow
you're gonna be emphasizing mainly on your lateral heads.
And when your arms are extending out
from your elbow you're gonna be emphasizing mainly
on your medial heads of your tricep.
And those three heads together make up
the muscle group, your triceps.
Hand placement makes a difference as well.
If your hands are placed in a supinated position
you're gonna be working more of your long head.
And if your hands are placed in a pronated position
you're gonna be working more of your lateral head.
And, lastly, the triceps are a big helper
when it comes to all pushing exercises.
So if there's a pushing exercise that you're trying
to accomplish like the full planche push-ups,
handstand push-ups, or even throwing up
more weight on the bench press, all of that
is gonna be easier when you have stronger triceps.
Now that you understand what's needed
for a full tricep workout I'm gonna show you how
to do all the workouts that you were doing
in the gym with weights and machines,
and replicate them right from home using
the same movement paths, but using
your own body instead for resistance.
So, if you're ready to get started download
the Heria Pro app in the App Store or Google Play store
so that you can properly follow along with this routine.
Then, open up the YouTube workout section,
you should find this workout.
You can search for it in the search bar if you don't see it.
Once you've opened it up you're ready to get started.
Now, for the first exercise we're gonna be getting
into I'm gonna be replacing tricep kickbacks.
This is one of the main exercises that you see being used
in the gym either with dumbbells or the cable machine.
I'm gonna use the same movement path
and engage the same areas of my triceps,
but using my own body weight as resistance.
We're gonna be going for reverse tricep extensions.
To do this exercise all you're gonna
need is an elevated surface.
About waist height is great to start off.
If it's higher is gonna be easier,
it's gonna have less body weight
and less resistance applied to the exercise.
And if it's lower than your waistline
it's gonna get a lot harder and a lot more resistance
is gonna be applied to this exercise.
So you want to choose an angle that challenges you,
but allows you to complete the required repetitions,
in this case it's gonna be 12 reps.
I'm gonna get right into it, show you what it looks like.
I have my hands behind me.
I'm gonna keep them nice and close.
And I want to keep my hips up.
I don't want them coming down.
From here I'm gonna let my elbows come out,
touch my back, come right back up.
12 reps, squeeze your core.
Now, if you've never done this exercise
before and you're very used to doing kickbacks
in the gym, try this exercise.
This may even be a lot harder than
what you're doing in the gym.
And if this is currently challenging a lot more,
then you're gonna be making a lot more gains in the process.
So make sure to do both.
But if you don't have time to make it
to the gym, then you should at least
be doing all of these right from home.
(hip-hop instrumental music)
All right, there we have the first exercise,
reverse tricep extensions.
Now, with the kickbacks that you do in the gym,
you're extending from your elbow behind you.
And this is exactly what we're doing
with the reverse tricep extensions.
Now, if you have your hands shoulder-width apart
as you're doing the reverse tricep extensions
it's gonna be the same as the kickbacks in the gym.
But if you have your hands closer together
like a diamond behind your back this
is gonna make it more difficult.
But you're also gonna be emphasizing more
on your medial head, making it harder,
but more effective with this hand position.
Now, moving onto the second exercise
we're gonna be replacing, that's gonna be
the overhead tricep extension that you see being done
in the gym with dumbbells, cables, or even barbells.
Now, as I said before any extension
over your head from the elbow is gonna engage
your long head of your triceps.
I'm gonna show you how to replace the gym version
with the body weight version, skull crushers.
Now, this exercise just like all body weight exercises,
including the ones we'll be doing today,
increase resistance and difficulty the lower your angle is.
That's because we're using our own body weight
as resistance, so the lower we are to the ground
the more body weight is applied to the triceps.
Just like if you were to start increasing weight
on the cable machine or pick up a heavier set of dumbbells.
So, if you're just starting off this exercise starting off
at a surface about waist height is gonna be perfect.
Anything higher is gonna be a lot easier.
Less body weight and anything lower is gonna be a lot harder
and more body weight applied onto your triceps.
So, I'm gonna be using this ottoman here
as my surface, I'm gonna hold on.
I want to keep my body straight as if I was doing a push-up.
My elbows are gonna go straight down
below my head and right back out.
Let's go for 12 reps.
You want to start off with your core tight
and in a straight line from the tip
of your toes to your shoulders.
You want to have a strong grip before you descend.
And when you begin to descend you want
to come with your elbows pointing downwards.
Once your hands behind your head you can then begin
to press right back out, keeping your elbows still down
and pressing with your hands forward and down.
That's gonna make you come right back up.
All right, there we have skull crushers.
Make sure you're using just your triceps
and not helping with any other muscle group.
And you can always bring this to a higher surface
if you notice that your form is lacking.
From a position you'll be able to strengthen
your form and your muscles, and then be able
to apply more body weight and take it lower.
Moving on to the next exercise we're gonna be
replacing the cross tricep extension.
You normally see it being done
in the gym with cables or dumbbells.
I'm gonna show you how to do it right on the ground.
So, let's go ahead, take it down to the ground.
Now, because we're doing it in this cross position,
remember, as I said before, if we're extending
outwards we're gonna be engaging more of our medial delt.
So, this is what we're gonna be doing with this exercise.
Now, this exercise is pretty difficult,
so I would recommend first trying it on an elevated surface.
You want to come down into a plank position.
And from here you want to push,
come right back up and down, flexing from the elbow.
Now, if this is too difficult you can bring it down
to your knees, as if you were doing knee push-ups.
Or you can do it on an elevated surface,
still keeping the same form, but allowing
you to reduce your body weight.
So, choose a method that's gonna work for you and allow you
to complete six reps with both hand placements.
Also, keep in mind, when you're in this position
you want to keep your core tight.
And you don't want your hips to droop down,
just as if you were in a push-up position.
You want perfect form, here we go.
I'm keeping my core tight, which is allowing my full body
to work as a unit, staying engaged
from the tip of my toes to my shoulders,
and allowing my triceps to focus on the entire lift.
Switch, you want to make sure
that you're not helping with any other muscle groups.
If you are you need to do one of the easier progressions.
You also want to make sure that you're not slamming down
as you're descending, but you're controlling the descension.
All right, there we have the cross tricep extensions.
Now, for those of you that are watching
that have never tried this before,
I guarantee you that this is likely harder
than the cross tricep extension
that you're doing in the gym.
So definitely try it and use it to make more gains.
Now, moving on to the next exercise,
we're gonna be replacing tricep extensions,
normally seen being done in they gym
with cables, dumbbells, or barbells.
We're gonna do them exactly like
the cross tricep extensions in the same exact position.
And you can use the same progressions as well,
trying it first on an elevated surface.
But as you develop your strength
you can start moving on to a lower and lower surface.
Or you can even try doing it in a knee position,
the same position you would be doing knee push-ups in.
So, I'm gonna go ahead and go for 12 reps.
I like to start off getting into a plank position.
Now, keep in mind the more forward
your hands are the easier it's gonna be.
And the more back your hands are
the harder it's gonna be to press up.
So, again, you want to choose an angle
that's gonna challenge you as well.
Over here it's gonna be a lot easier.
But if this is still too difficult you can try
lowering down with two and coming back up with one.
Just like that, all right, let's go for it.
(hip-hop instrumental music)
All right, there we have tricep extensions.
Now, this exercise is gonna emphasize more
on your lateral head, but there's other hand placements
that you can do while doing this exercise as well.
For example, if you do it with a closed grip
like a diamond position you're gonna be emphasizing
more on your medial with your lateral.
But you want to try that hand position
only after you've mastered the normal hand position.
And, of course, the same form applies.
You want to keep your body contracted as a unit
from your shoulders to the tips of your toes
in a straight line, engaging from your core
and focusing on your triceps for the whole lift.
Now, those are the main tricep exercises
that you see being used at the gym to grow your triceps.
And using those exercises are gonna engage
all three of your tricep heads as well.
But now I'm gonna show you two more bonus exercises
that will also engage all three heads of your triceps,
that are also compound exercises,
which will allow you to use more weight on your triceps
and get you stronger at using your body as a unit.
It's also two great exercises
to finish off your tricep routine with.
The first exercise we're gonna get into
is gonna be diamond push-ups.
We're gonna get into a push-up position.
Now, whenever we're doing push-ups we're emphasizing
on our chest, our triceps, and our shoulders.
But with this diamond position now we're really
gonna be engaging our triceps and our medial as well.
So, you want to keep a straight line
from your toes to your shoulders,
come all the way down, come all the way back up.
Let's go for 12 reps.
(hip-hop instrumental music)
All right, now, the last exercise
we're gonna be getting into, we're gonna kill
all three heads with bench dips.
You want to find an elevated surface,
and keep your arms straight, feet straight.
You want to lower all the way down until your arms
are about 90 degrees, come all the way right back up.
Full range of motion, drive your hips up.
Let's go for 15 reps.
(hip-hop instrumental music)
All right, there we have it, finished off
this solid tricep routine, replacing the main exercises
that you do in the gym to grow your triceps
and hitting all tricep heads right from home
using nothing but your own body weight.
My triceps are already super swole.
So, if you were able to get through
round one with me, congratulations.
You're on your way to building some solid triceps.
And, eventually, the more you do this routine
you're definitely gonna get a whole lot stronger
and be able to go for even more rounds.
And to get the full benefits from this workout routine
you want to be able to do it at least three to four rounds.
So make sure to go back and do this routine
at least two to three more times to complete your work out.
And don't forget to get this workout on your phone,
as well as all my personal workouts
and personal workout programs 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 become a member at heriapro.com
to get full access to all my routines.
And make sure you download the Heria Pro app
in the App Store or Google Play store
to take my workouts with you everywhere.
It's like having me as a personal
trainer right in your pocket.
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some massive triceps right from home.
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They start at Thanksgiving day
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And I will see you next Thursday, 2:00 PM Eastern Time.
Mad love, peace out.
(rhythmic hip-hop instrumental music)
♪ Heria music ♪