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Muscle-Building Workout and Diet


(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 ♪ ♪ 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 ♪

100 thoughts on “Home Tricep Workout (You Can Do Anywhere)

  1. While doing the tricep extension, i tend to use more force from my preferred hand. How do i solve that

  2. Well today I realized I’m really bad at pike pushups I’ll keep practicing
    Edit:learned handstand push-ups with chest to wall a few week ago

  3. It really is all about intensity, it KILLS but if you want to grow faster than you need to take the pain.

  4. haha wtf dude
    been following some routines of yours like 3 weeks now, finally made this routine 2x 100%
    thanks, feelin' pumped

  5. I've seen that box in several of your videos, I was wondering if you be able to tell me what the dimensions of it are/where you got it from? I know it's a bit random, but it looks like a good height, and sturdy enough to do the assisted planche push ups if pushed into a wall.

  6. Bro you are a machine y see your tutorials from Spain and they helped me a lot off to change and improve my body form thanks for your dedication and positive acctitude

  7. Anyone who knows what exercise i can do for lower tricep? Where the elbow is? Will be greatfull for any edvice

  8. Am I the only 1 that felt like my long head was no longer part of my arm durring the bench dip cus this shit dont feel natural

  9. Bro you always tell the most unique exercises, with help of your youtube channel I started Callisthenics

    LOVE FROM INDIA

  10. For those of you who are more advanced and are looking to build muscle rather than cut them just do all of these at a slower more controlled rate. You will feel the tingling sensation trust me.

  11. Someone knows if there is a way to train the bicep too with no equipment? Or this workout also works for that?

  12. Anyone else get elbow pain from skull crushers and shoulder pain from cross tricep extensions? I'm replacing them with PJR pullover and extra diamond pushups

  13. HI PLEASE HELP….I'm a 14 year kid who can not even do push ups properly I can't seem to do any workouts properly and I don't have money to buy protine supplement etc….. Your help would be really appreciated

  14. Not even a month, and I can almost keep up with you 🙂 Guys, get going! Push through the shit and you will be victorious!

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