✅ The BEST Triceps Exercise! (No Equipment)

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About this post…👇

What’s your favorite tricep exercise?👇🏽

Bodyweight tricep extensions (also known as Sphinx push ups or Tricep push ups) it’s definitely one of my favorite exercises to develop our triceps and condition the elbow joint.

There is really nothing “magical” 🪄 about this exercise that you can’t get with conventional weights / cables variations. However, the fact that it can be done anywhere + the added core and scapula stability component, makes it a winner for calisthenics purposes imo.

👉🏽 The execution is self explanatory, but in summery: get into an elbow plank. keep forearms parallel to each other at shoulder width. Then, simply extend the elbow and release back down. Hold 1-2sec on bottom position to avoid the stretch-shortening-cycle to kick in (easier concentric after an eccentric phase)

🚦Intensity: lean more forward to make it harder, and lean more backwards to make it easier. Alternatively, drop to your knees (not shown) to make it even easier (please do if you have any elbow pain, and or see yourself pushing one arm at a time) — build up progressively.

⚠️ That leads me to my last point which is that many people complain of elbow pain during these. My advice is to regress as much as possible and see if the pain persist. If so, spend some time doing bicep work with bands or cables to start strengthening the area. Once that’s done, you should have no problem performing these at a appropriate intensity. And actually, you might find that any elbow discomfort subsides as you do these regularly.

Questions bellow.
I appreciate you being here!

With Love,
Gabo

[SaturnoMovement]

🪐 𝗢𝗨𝗥 𝗣𝗥𝗢𝗚𝗥𝗔𝗠𝗦 ➜ www.saturnomovement.com
7-Day Free Trial with code "SATURNO"

About this post…👇

What’s your favorite tricep exercise?👇🏽

Bodyweight tricep extensions (also known as Sphinx push ups or Tricep push ups) it’s definitely one of my favorite exercises to develop our triceps and condition the elbow joint.

There is really nothing “magical” 🪄 about this exercise that you can’t get with conventional weights / cables variations. However, the fact that it can be done anywhere + the added core and scapula stability component, makes it a winner for calisthenics purposes imo.

👉🏽 The execution is self explanatory, but in summery: get into an elbow plank. keep forearms parallel to each other at shoulder width. Then, simply extend the elbow and release back down. Hold 1-2sec on bottom position to avoid the stretch-shortening-cycle to kick in (easier concentric after an eccentric phase)

🚦Intensity: lean more forward to make it harder, and lean more backwards to make it easier. Alternatively, drop to your knees (not shown) to make it even easier (please do if you have any elbow pain, and or see yourself pushing one arm at a time) — build up progressively.

⚠️ That leads me to my last point which is that many people complain of elbow pain during these. My advice is to regress as much as possible and see if the pain persist. If so, spend some time doing bicep work with bands or cables to start strengthening the area. Once that’s done, you should have no problem performing these at a appropriate intensity. And actually, you might find that any elbow discomfort subsides as you do these regularly.

Questions bellow.
I appreciate you being here!

With Love,
Gabo

[Moccsnosocks]

What a challenge! Going from the knees first to build strength on this one but I’m all about the body weight options for building strength as you can do them anywhere. Thank you!

[ASkpopdubbing]

Should i skip the tricep extension becz i cant do it

[spider]

Nice. It's really a good exercise. I implement it nearly from the beginning of my journey. Just know it as tiger push ups, but it's just another name.

[DannyoRaiden]

Thos exercise force your triceps to be contracted. So good

[mehrazkhankhan]

Pls upload the full videos of triceps exercise

[Alaskan]

Is it better to start with your shoulders further away from your hands or closer for first timers?

[rohitdas]

Does it affect triceps long head effectively!?

[HighExplosiveOP]

Bro really fooled us by making it look so easy, I just tried and only managed 1 rep because I haven’t done lots of work on arms yet, only just started working our

[ajpgolf]

People! If you find it too jord with your feet on floor, try with knees first and then progress, just like the pushups

[--rajsingh]

We do not bendchpress the weight we use for tricep extensions amd do not pull same weight in rows as in bicep curl so why we do same progression same angle same position work in isolation and compound same progression angle postion in pushup and tricep extensions we are making is isolated means less work should be loaded amd we put same load and get tendon problem and for tricep when we extend we put passive load on posterior elbow hyperextension and lead posterior impingement syndrome so to recover that standing farword fold and let your arm hand in air and let gravity seperate your elbow compression like we do with spine or use band .thanks for reading

[Unameduser]

Bro i have a question? I can do this but only with one hand at a time

[nøthreat-]

What's the name of this exercise?

[skelettonr]

Hey there!
Thank you for this tip!
I just wanted to ask, in my workout i do a lot of push-ups, do i still need to do this exercise you showed?

[GodOfWar]

What does it do for the Triceps specifically pls? Or which heads?

[yurimanzzine]

is 5 sets until failure 2x per week enought for a triceps hipertrophy workout?

[AHMULTANI]

please tell how to end scapular winging

[taniyasagar]

I can't to pull up so please make a video on it sir please 😢

[JohnVincentArteche]

Bruh why my hands it's freaking up like one by one how I fix this

[iReaperYo]

can i replace regular push ups with these? dont want to overdo the amount of exercises i do as I do PPU also