(intense music)
- What's up Elite Calisthenics Athletes?
It's Chris Heria.
Welcome to another video with official Thenx.
Today I'm gonna show you a complete tricep workout
that's gonna target all three of your tricep heads.
When training triceps this is super important.
That's why the selection of exercises that you choose
should be diverse enough so that they're emphasizing
on all three of the tricep heads.
Of course, when you train triceps
and you're extending from the elbow
you're always gonna be engaging your triceps.
But depending on the exercise and the angle and the position
you can put emphasis on each tricep head
to ensure that you're getting a full tricep workout
that's actually gonna benefit you.
And best of all, you can do this workout anywhere
because there are no machines and no equipment
which also means there are no excuses.
So if you're ready to get right into this
the first exercise that I have to show you
is elevated pike push ups.
Remember, when extending from the elbow and training triceps
you're always gonna be hitting all your tricep heads
but this exercise is gonna emphasize
on the long tricep head.
Let's go for 15 reps.
So find an elevated surface.
Pike up as much as you can.
Keep those legs straight, hips straight up.
You wanna be straight from your toes to your hips
and your hips to your hands.
Let's go with the crown of our head down.
Come back up, 15 reps.
(intense music)
Alright, so we're gonna go on to the next exercise.
That's gonna be bench dips.
Now, depending on how you do your bench dips
this is gonna determine which tricep head
you're gonna be emphasizing on.
Now since this exercise is done
with our hands behind our back
as you can see we're already putting tension
on the long head of our tricep.
So the bench dip is really gonna work
your long head of your tricep
but depending on your hand placement
it will determine whether you're adding more engagement
to your lateral or your medial head over here.
So let's go right into these bench dips.
If you have your hand placement like this
we're gonna be working on the long head
as well as the lateral.
If you switch your hand placement and move it around
now we switched the lateral engagement
more to the medial engagement.
So let's go for some reps.
We're gonna go for 20.
Go full range of motion all the way down
all the way back up
and when you come up try to lean back onto those triceps.
Here we go.
(intense music)
Alrighty, so the next exercise is cross tricep extensions.
And for this one
we're gonna be putting the emphasis
on the long head and the lateral.
Let's get down to the ground.
Now from this position
we're gonna put our hand sideways
the other hand sideways
and we're gonna come all the way down
and right back up.
Alright, we're gonna go for six reps on both sides.
Now if you can't do it like this
of course, come down to your knees.
And from your knees you should be straight
from your knee to your shoulder.
Once you've done it on both sides
switch the hands' positions
and complete the other six.
Alright, so let's go for it.
(intense club music)
♪ Carry on music ♪
- Alright, switch.
♪ Carry on music ♪
- Alright, those are pretty tough
so master those on your knees first with perfect form
build up those reps
and then try 'em in the push-up position.
Alright so the next one we have is gonna be skull crushers.
Now keep in mind of your hand placement.
If your hands are fuller you're gonna be engaging
more lateral and medial head
and if you start turning your hand placement
maybe here or even here
you're gonna start to work more of your medial tricep.
But don't worry.
In this exercise you're targeting all of your tricep heads.
Let's go for it.
We're gonna get an elevated surface.
From here, we're gonna go straight down with the elbows
keeping your core tight, your whole body tight.
And you're gonna come all the way back up
to a full extension while keeping your core tight
and keeping your body in perfect position.
Let's go for 20.
(intense music)
♪ Carry on music ♪
- Alright.
So now we're gonna move into tricep extensions.
It's just like this except we're gonna do it on the floor.
Check it out.
Let's go into a plank position.
Core tight, hips up, don't let the hips sag.
Keep perfect form.
And then with our hands we're gonna push down and forward.
To let down.
Of course if this is too difficult,
get on your knees and go for it.
Let's go for 20.
(intense music)
♪ Carry on music ♪
- Whew, alright, we are almost there.
We have two exercises left.
The next exercise is gonna be diamond push ups.
I'm gonna go for a quick 20 set.
Do not give up now because we are almost there.
If you need to do them on your knees, go ahead and do it.
Be humble with your workouts
and train what you can actually do with perfect form
but it's gonna challenge you.
That's gonna get you a whole lot stronger
and advance you a whole lot quicker.
Versus trying to complete reps
that you haven't yet learned how to control
or learned the proper form.
You're gonna be running around in circles
and that's gonna take you nowhere.
So if you need to get on your knees for these
go ahead and do so.
In a couple weeks
you're gonna be doing them just like this.
20, let's go for it.
(intense music)
Alright, alright.
So we are down to the last exercise.
And for this exercise, I really want to put some emphasis
onto our medial head of our tricep
so we're gonna be doin' 'em with our grip like this.
We're gonna be doing pseudo push ups.
I've shown you this move before
and the secret to super human strength
we're going to be pushing from our waistline.
Now this is a pretty difficult movement.
So if you're just getting started
have your hands in this position
and just go as low as you can
while still being able to complete the rep
and go to a full range of of motion.
Eventually, you'll be able to rep this move out
with your hands lower and lower the more you train it.
So let's go for these last reps.
We're gonna go for 15.
We're gonna go ahead and lay down flat.
Put our feet flat against the wall.
Hands as low as you can go.
Let's go for it.
(intense music)
(exhales sharply)
Whew.
Alright, so that was round one
of the home tricep workout you can do anywhere.
No equipment, no machines, no excuses.
So come back to this video
and let's do this routine together.
Next time you're looking for a highly effective
home triceps workout.
Thank you guys so much for watching.
If you enjoyed the video, smash that like button.
Subscribe if your haven't already.
Share this video with a friend
and comment down below
what you want the next video to be about.
If you comment within the first 30 minutes of any upload
you're gonna have a chance to win some free Thenx gear.
We post every Sunday, 8:00 p.m. U.S Eastern time.
For more workouts just like this
to be able to train anywhere
be in the best shape of your life
then sign up right now at Thenx.com.
Get full access to all our workout programs,
technique guides and daily workouts
that are gonna have you shredded.
Download the Thenx app in the app store
to take our workouts with you everywhere.
And get ready for all the brand new 2019 Thenx content
coming to the app this month.
And the Thenx team and I will be in Los Angeles, California
for the L.A. FitExpo January 26th - 27th.
Be sure to pass by our booth to get a workout in
and to pick up some Thenx apparel.
I can't wait to meet all of you.
Lastly, check out my new single called Patient.
It's available to buy
as well as stream across all platforms.
Apple Music, Spotify, TIDAL, go check it out.
Give it a listen and I will see you next Sunday.
Mad love, peace out.
♪ Listen right here little mama ♪
♪ You're right ♪
♪ The way I make you feel like you just got me back ♪
♪ Not many are that cool ♪
♪ Did you know that I am ♪
♪ Are ya tryin' to front, are ya tryin' to fron ♪
♪ I'm a be patient, patient ♪
♪ But it don't come when I want to ♪
♪ I'm a be patient ♪