- What's up, elite Thenx athletes?
It's Chris Heria.
Welcome to another video of Official Thenx.
Today's lesson is gonna be
how to get big arms with no weights.
Let's do it.
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All right, so let's get started.
I'm gonna separate the bicep exercises
from the tricep exercises,
to show you how you can incorporate
all these moves into getting bigger arms,
from bicep to tricep.
So first we're gonna cover the biceps,
and the first exercise is reverse Australian chin-ups.
So we all know what Australian chin-ups look like, right?
You're straight from your heel
to your shoulder, like a pencil.
There's no bend here,
no bend here.
From here, you pull up to your chest
and then come down, right?
Well, we're gonna take it up a notch,
and we're gonna do it backwards,
so we can really isolate that bicep, and that pulling
motion without using so much help from your back,
and mainly isolating that bicep.
You can choose to go on a false grip,
and that's when you over-grip the bar.
Make sure this part of your palm is over the bar.
Then you can come down.
Now, the angle in which you do this at
is gonna make it harder or easier,
so you can start up at a light angle, and go like this.
And eventually you work your way down
to a really tight angle.
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You can see, to get all the way back to the top
is very difficult.
So practice this exercise.
This exercise you don't see a lot,
but it's definitely a key movement to really getting
that pulling strength, and developing one-armed pull-ups,
and other pulling movements.
So let's go on to the next section.
All right, this next move is called bar curls.
And if you are a subscriber on this channel,
you know I do these a lot,
and you normally see me doing them right here on a low bar.
Coming from here to the forehead,
and bringing it back down.
Isolating that elbow so you're using just your bicep, right?
We're gonna take this a step further,
and you can still do this on the bar,
but I'm gonna do it on the ring,
so you can really have the motion of the wrist, too.
'Cause when you move your wrist
at the same time as your bicep,
you're hitting the multiple heads in your bicep.
So you can do this move right here with two or one.
So it looks like this: choose that angle
that's good for you.
And you're gonna start with your wrists pointed out.
From here, you're gonna twist them all the way in,
then pull right up to your head.
Right back down, twist them back out.
This twisting motion is gonna give you that nice peak
in that bicep,
and you can see how much harder it is
to just twist than to just rep it out like this, right?
Another thing,
an indicator to show that you're doing this wrong,
is if you're pulling and you're going like this,
and your elbows are coming down.
See?
This is not the way you want to pull.
Here, you're using your back.
You want to isolate it so that just on the elbow,
you're pulling, like that, and coming back down.
So that elbow stays in the same place,
and it doesn't come down.
When it comes down, you're using more of your biceps.
So, I'm gonna show you multiple reps.
As you can see, I have a false grip here, too.
Whenever you have that false grip,
you're really, really, really,
focusing on that bicep.
So I'm gonna get that false grip.
Go out.
Choose a nice angle that's challenging.
Feet together, in, pull up.
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Also, one. Let's go for it.
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All right, on to the next exercise, headbangers.
Now, this move is going into a chin-up to the highest point,
and then we're gonna isolate the bicep,
by pushing straight out and coming in.
So it's not a pull-up or chin-up,
where you're going up and down,
but you go to the highest point,
and then you go back and forth,
to really get that pressure into that bicep.
You guys wanna make sure to keep that height.
If you're doing this,
and you start to come down lower, lower and lower,
just stop, go back up and then start again.
We wanna make sure to have perfect form
when doing all these exercises.
If not, you're not really learning;
you're not really developing.
You're not really growing.
You're doing it for no reason.
So if you're gonna do them, do them right.
Okay, so, all these exercises that you see,
you wanna make sure
you're doing about 10 to 15 reps of each one.
So now we're going on to headbangers.
Shoulder-width apart.
If you can, from here, in, out, in, out.
Keeping that height.
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You wanna make sure to use control.
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Yeah, I already feel my biceps getting pumped.
Next exercise.
All right, fourth and last exercise,
behind-the-back pull-ups.
So first thing, I'm gonna show you what this
advanced move looks like,
and then I'm gonna explain the techniques behind it.
So, you go up from behind,
isolate that bicep, then straighten to relax.
Pull up with your arms.
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All right,
so because we were pulling from behind our back,
like a lot of other movements that we were doing,
you're isolating that bicep.
And that whole movement,
to really focus, and put the pressure on your biceps.
The technique behind this move,
is to have a narrow grip,
let your body relax down.
Once you're all the way down, your legs are straight.
You're not swinging.
Purely pull with the arms.
I try to target the lower back area.
Pull up to the bottom.
Now, this is an advanced move.
It may take some time to get.
Also, you don't want to rush your way into it,
and start this move right away,
if you haven't already been doing the reverse
Australian chin-up for a while.
Maybe some tuck-back levers.
Some prior knowledge and experience
of being in that position, so you don't hyperextend
your arm, or hurt yourself.
But if you can do this movement properly,
it is definitely one of the best moves
for that one-arm strength, and pulling movements.
So I'm gonna show you what it looks like.
pushing down and forward to come up.
I'm not coming forward, because if I do,
then my shoulder is gonna pass that wrist,
and then you're no longer doing an impossible dip.
Now, one of the ways to start doing this
is to use a resistance band.
You can put a resistance band down like this,
use one for the level that you're at.
Jump over, sit on it.
Now, you have some resistance.
From here, it will be easier to come up
and then just come down as slowly as you can,
making sure the knee is out.
Up, lean back.
This movement totally isolates the tricep.
Practice this one.
Try to do at least 10 reps.
If you can actually do an impossible dip,
do as many as you can without the band 'til failure,
then continue to max out with the band.
Move on to the next exercise.
All right, I already feel my arms.
So, the next exercise is tricep extensions.
Now I know a lot of you have seen this move before.
You have 90 degrees on your arms,
you push down and forward like the impossible dip.
Come up and come down,
simultaneously on both elbows, complete the movement.
Now this move is on the list because
I wanna modify this move.
The closer your arms are to your body,
the more you isolate that tricep,
and the harder it is to lift your body up.
So to completely isolate that tricep,
try to bring your hands where your shoulders are.
Now, from here,
you're gonna push down and forward to come back up.
Now, I want you guys to get closer if it's harder,
I mean if it's easier, and further away if it's too hard.
But, the goal is to come real close.
And this movement mimics the movement of the impossible dip.
You wanna push.
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Down.
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All right, move on to the next exercise.
All right.
The next exercise for triceps is a pretty generic move.
Bench dips.
I love this move because the angle in which you're at
really isolates that tricep.
So you wanna go down, and really feel along the line
of the bench or box behind you.
So you're really isolating all the weight
to go straight down onto the triceps.
Now, the lower you go, the better.
You get that range of motion for that tricep.
If this feels really easy for you guys,
you guys can even take it up a notch.
Try it with one hand, spread both legs.
But for all of you guys who are just trying to focus on
that main move, really focus on it.
Keep that leg nice and straight.
Keep that back really close to the bench behind you.
Come straight up and straight down.
All right, I drained some sweat.
My arms are on fire,
but we're at the last move, and that is Korean dips.
So this is how you do a Korean dip.
The best way to start off is actually by
sitting on top of the bar.
From here, you wanna have a nice grip
with palms facing forward.
And then you wanna slide off the bar, see?
While keeping a nice concave in your back,
and keeping those elbows back.
If you don't do this,
you're gonna go like this, and fall off right away.
So, you wanna keep that concave,
have your butt slide off while still keeping that weight
on the other side until it's completely off.
From there, you will come down, and then lean back.
Pull up, and go back.
So every time you do a rep,
you lean back to complete the rep, see?
Lean a little forward, bring it down.
Back up, complete.
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So, this is another difficult move.
For all of you that can do this, great job.
Keep working on it.
And if you can't,
just focus on coming down as slow as you can,
or you can even start to incorporate a resistance band.
Sit on top of the bar.
Put the resistance band across from you.
Put it right here, hold it.
And this will help you to come back up easier,
and so you don't drop right away.
See?
Whew, so there you guys have it.
You wanna make sure to do the first round, biceps,
three rounds, and then go on to round two, triceps,
and then three rounds of all those exercises
to complete the workout.
Thank you guys so much for watching.
Don't forget to like, comment, share, subscribe,
and let us know what you want the next video to be about.
Just a couple announcements.
January, from 3rd to the 10th, Thenx will be in L.A.
We're gonna be from the 7th to the 10th
at the L.A. Fit Expo, in the L.A. Convention Center.
And from the 3rd to the 6th, we're gonna be doing workshops
all around L.A., Santa Monica, and that whole area.
So if you want to attend these workshops,
email right now chris@thenx.com.
We also have brand new apparel on our website right now.
So go to thenx.com/apparel and check out our new
shirts, and all the stuff we've got over there.
And lastly, this is the big one.
The Thenx app!
All of you guys have been asking for this.
I see it everywhere in the comments.
It's finally coming.
And not only is it coming,
but it's coming with a whole bunch of brand new features.
So get ready for that.
Everyone that's already a Thenx member will have
complete access to the app, because we are actually
merging everybody to the app format once it's completed.
The app will be ready around December time.
So get ready for this, and get ready
to take Thenx with you everywhere.
Thank you guys so much for watching.
Peace out.
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