- What's up, Elite THENX athletes?
It's John Oslager,
and today we're gonna be doing an arm workout
to help you guys build mass and strength.
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All right guys, today we're gonna specifically be focusing
on our bicep and our tricep,
which are antagonist muscles.
Antagonist muscles are muscle groups that oppose each other.
Meaning, while one is contracted,
the other one will be stretched.
For example, when we do a ring curl,
we will be isolating our bicep and relaxing our tricep,
and then stretching our tricep, at the point of flexion.
The benefits of training your antagonist muscles are that
it's gonna increase the oxygen and blood flow
in your muscles, which is gonna help
muscle growth and recovery.
It's also gonna help reduce the risk of injury
by ensuring that you have good muscular balance
on both sides of your arm.
With that being said, let's get started.
We're gonna start off with diamond push-ups.
We're gonna go for 12.
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So, with these, you want to make sure that
you have your hands centered with your chest,
so you're activating that tricep more.
Rather than having it down here,
you're gonna be targeting your chest more.
But lean back, center your hands with
your chest, you go down.
Full extension, guys.
All right, next up we have behind the head chin-ups.
We're gonna go for eight.
You wanna make sure to have your arms shoulder width,
squeezed tight.
You're gonna pull,
and you're really gonna flex that bicep
at the top.
You'll have control with each rep.
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All right, next up, we're going back to our triceps.
We're gonna do tricep extensions.
We're gonna go for 10.
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All right guys, you want to make sure to squeeze
that tricep for better muscle activation,
which is also gonna help stretch that bicep,
and get it ready for the next exercise.
Next up, we have commando pull-ups.
We're gonna go for five, each side.
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Switch your grip, five more.
Remember, you want to make sure to go all the way up,
full range of motion each rep.
All right.
Next up, we got bench dips.
The thing I like about this exercise is you can literally
find a way to do this anywhere.
We're gonna use a box right here.
You're gonna put your hands about shoulder width apart.
We wanna focus on having good form, good posture.
You want to lean back and put your weight
on top of your tricep.
And also, you want to focus on stretching that bicep.
Let's go for 10.
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10.
All right.
We're gonna go back to the bar on this one,
and we're gonna do max chin up holds.
So, you wanna hold at the top.
You really want to flex your bicep, and just hold it
as long as you can at the top, with good form.
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Phew.
That exercise is gonna get you that pump
that you're looking for,
and get us ready for the next exercise,
which is gonna be skull crushers.
We're gonna go for eight.
You want to make sure to get your head
completely under the bar.
Fully extend at the top.
Stretch them biceps, contract them triceps.
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Phew!
That's the hardest one so far.
All right, next up we have one arm ring curls.
We're saving the best for last.
So, with this exercise, it's very advanced,
so you want to find an angle that challenges you.
This exercise is very challenging because
we're isolating one arm.
The position you're in affects the difficulty.
For instance, the lower your body is
the harder the exercise is gonna become to curl,
so you wanna make sure you find an angle that
challenges you, but where you're able to do it.
Let's go for five each arm.
You wanna lean back,
make sure your body is completely aligned.
Pull.
Stretch that tricep.
Flex that bicep all the way up.
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All right, other arm.
All right guys, that's one round,
we got three more to go.
This exercise, right here, is by far my favorite exercise
for biceps when you're doing calisthenics.
Thank you guys so much for watching.
If you've enjoyed this video,
make sure to smash that like button.
Comment below what you guys want to see on the next video.
We post every Sunday, eight p.m. Eastern Time.
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make sure to sign up at THENX.com.
Get full access to our workout programs,
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at THENX.com/shop, and we'll see you next Sunday.
Peace out.
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