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Bodyweight Tricep Extensions to Close-Grip Push-Ups...An In-Set Superset for Building Your Triceps

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This is one tricep superset that is going hit EVERY aspect of the triceps all in one shot. I have to warn you...even though it's all done with bodyweight, it's TOUGH.

For this one, you'll need a bar that's just a foot or so off the ground. The setup I'm using is an Olympic bar pressed up against the uprights of a power rack. That works extremely well. You can also just set the bar on the safety rails in the rack, up against the uprights or even just a low railing. Use your imagination for this as there are literally TONS of different things you can use to do this exercise on.

Bodyweight Tricep Extensions to Close-Grip Push-Ups...An In-Set Superset for Building Your Triceps

I'm going to show you the "easier" version first. This is just done with your feet on the floor. The harder version will have your feet up on a bench to get more resistance.

Set your hands on the bar about shoulder-width apart. Set your feet back about 4 or 5 feet.

Bodyweight Tricep Extensions to Close-Grip Push-Ups...An In-Set Superset for Building Your Triceps

Now, keeping your elbows IN, lower yourself down, bending only at the elbows. This is a bodyweight tricep extension - it's an extension movement using your body as resistance.

If you've never done one of these before, you're in for a treat...a treat of soreness the next few days!

Bodyweight Tricep Extensions to Close-Grip Push-Ups...An In-Set Superset for Building Your Triceps

You can make this easier by having the bar higher up and/or by moving your feet up towards the bar more. This takes up some of your bodyweight, making it easier.

So now extend back up.

Bodyweight Tricep Extensions to Close-Grip Push-Ups...An In-Set Superset for Building Your Triceps

Now lower yourself forward into a close-grip push-up on top of the bar. You should move forward so the bar hits in you the lower rib cage area, not in the chest. By going to the lower rib-cage area, we're hitting a very different aspect of the triceps than with the extension.

Bodyweight Tricep Extensions to Close-Grip Push-Ups...An In-Set Superset for Building Your Triceps

Push yourself back up.

Bodyweight Tricep Extensions to Close-Grip Push-Ups...An In-Set Superset for Building Your Triceps

Then go straight back into the bodyweight tricep extension.

Bodyweight Tricep Extensions to Close-Grip Push-Ups...An In-Set Superset for Building Your Triceps

You're going to ALTERNATE reps of these two exercises - 1 extension to 1 push-up - until you can't do any more reps.

Then drop down to your knees and keep going...

Bodyweight Tricep Extensions to Close-Grip Push-Ups...An In-Set Superset for Building Your Triceps

Bodyweight Tricep Extensions to Close-Grip Push-Ups...An In-Set Superset for Building Your Triceps

Bodyweight Tricep Extensions to Close-Grip Push-Ups...An In-Set Superset for Building Your Triceps

Bodyweight Tricep Extensions to Close-Grip Push-Ups...An In-Set Superset for Building Your Triceps

This is GREAT burnout set for the triceps. They'll be on fire at the end of this one!

 

So that was the "easier" version. Now for the harder one...this is ONLY for advanced trainers who are strong with the bodyweight tricep extension exercise!

Set a flat bench about 3 feet from the bar, parallel to it.

Bodyweight Tricep Extensions to Close-Grip Push-Ups...An In-Set Superset for Building Your Triceps

Now the fun begins...

Set your hands on the bar like before and then put your feet up on the bench. Get your body into a pike position, bent at the waist.

Bodyweight Tricep Extensions to Close-Grip Push-Ups...An In-Set Superset for Building Your Triceps

Now lower yourself down, bending at the elbows.

Bodyweight Tricep Extensions to Close-Grip Push-Ups...An In-Set Superset for Building Your Triceps

Then extend back up to the start position.

Bodyweight Tricep Extensions to Close-Grip Push-Ups...An In-Set Superset for Building Your Triceps

Now you're going to move forward into the close-grip push-up.

Bodyweight Tricep Extensions to Close-Grip Push-Ups...An In-Set Superset for Building Your Triceps

Bodyweight Tricep Extensions to Close-Grip Push-Ups...An In-Set Superset for Building Your Triceps

Lather, rinse, repeat...

When you can't do any more reps with your feet on the bench, move the bench out of the way then set your feet on the floor like the first version.

Bodyweight Tricep Extensions to Close-Grip Push-Ups...An In-Set Superset for Building Your Triceps

Rep out with your feet on the floor - when you're trashed on THOSE, then kneel down on the floor and keep going until you can't anything more.

Bodyweight Tricep Extensions to Close-Grip Push-Ups...An In-Set Superset for Building Your Triceps

Your triceps will be FRIED at the end of this set, I can promise you that! And all you needed was a little bodyweight...

 


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