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.
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.
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!
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.
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.
Push yourself back up.
Then go straight back into the
bodyweight tricep extension.
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...
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.
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.
Now lower yourself down, bending
at the elbows.
Then extend back up to the start
position.
Now you're going to move forward
into the close-grip push-up.
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.
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.
Your triceps will be FRIED at
the end of this set, I can promise you that! And all you needed
was a little bodyweight...