zakruti.com » Sport, fitness, workout » Jeff Cavalier

Bodyweight Triceps Workout (SORE IN 6 MINUTES)

video description

Rating: 4.0; Vote: 1

If you want to build bigger triceps but don-t have access to equipment or a gym, there is no need to worry. In this video, I show you a 6 minute bodyweight triceps workout that you can use anywhere to build big triceps in a short period of time. In fact, you are only going to use two different triceps exercises to get the job done. If you are ready to trade in workout length for intensity, then this workout is just what you have been looking for. To start, you will only need a surface that is elevated to perform the exercises. If you are training at home, this can be a bed or the back of a couch. If you are training in a gym you have endless options to get the job done. Here, I-m using a power rack bar stop to put my feet on but I could have just as easily have used a bench. The first minute consists of a single home tricep exercise known as the cobra pushup. Instead of just repping out here however you are going to perform them in -21- style. You have the full 60 seconds to complete 7 reps in the lower one third of the range of motion, 7 from the upper one third of the range of motion and finally 7 reps using the full range of motion. All of these are going to be performed in this first minute with your feet elevated. Whatever time you are left with after completing your reps is your rest time for the remainder of that minute. As soon as the next minute begins you need to put yourself in position to perform the second and last exercise in your tricep workout, the walk in bodyweight extensions. This triceps exercise killer allows you to train not just to failure but through failure as you unweight your body and squeeze out more reps even when fatigued by simply changing the position of your feet. Your goal is to try and perform the entire one minute of exercise here without having to rest. If you must, keep it short and then get right back on the bar and complete the rest of the minute of that exerise. For the third minute you are back to the floor to repeat the -21 style- cobra pushups but this time you are going to perform them from the floor on your toes. This standard pushup position will be slightly easier than the elevated version which should make it possible for you to finish all twenty one reps even though your triceps are likely torched. Again, the rest you earn here is the time you have remaining after finishing all 21 reps of the exercise. Back to the walk-in bodyweight triceps extensions for another full minute. You may find that you are walking your feet in closer than before and sooner than before. That is ok. It is normal to feel the intense burn in your triceps. This isn-t called the Sore in 6 Minutes Triceps Workout for nothing. Finally, wrap up the last two minute time period by repeating the entire exercise sequence one more time. The only thing here is that you will likely need to drop to your knees to perform this cobra pushup combo to accommodate and combat the fatigue. Power through and don-t give in. See if you can make it the entire 6 minutes without stopping! The Sore in 6 Minute triceps workout with bodyweight exercises is just another example of how leaving the excuses at the door can allow you to build a fantastic back without needing any equipment. If you are looking for a complete workout for your entire body that requires not a single piece of equipment, head to and get the ATHLEAN XERO program. No bars, no bands, no benches and most of all, no bull
Date: 2022-04-22

← The Ab Workout -Master Tip- (EVERY ABS EXERCISE)

Upper Pecs - Lower Pecs (CHEST EXERCISE CHEAT) →

Related videos

It's Weird, But It Re-Builds Your Tendons In 30 Days

• Jeremy Ethier

9 Walking Tips to Lose Belly Fat Faster

• Gravity Transformation - Fat Loss Experts

The ULTIMATE Rear Delt Fly Tutorial #reardelts #biggershoulders

• Ryan Humiston

The Only 25 Exercises You Ever Need

• Jeff Nippard

How Ripped Can I Get My Brother In 100 Days

• Jeff Nippard

STOP, You're Training Your Triceps All Wrong!

• Jeff Cavalier

Comments and reviews: 10

Adam
I've been training for 19 years and am in solid shape. None of these sore in six minutes fail to kick my ass when I do them. It's sort of like Dorian Yates Blood and Guts, in that if you are honest with yourself in terms of whether you are really pushing yourself to and beyond failure, it will never fail to kick your ass. And in a short period.
This one is one of the most difficult, IMO, because the stationary bar skull crushers have an almost unlimited level of difficulty. You may find the very first set of incline pushups easy if your triceps are a strong point. However if you make the stationary bar skull crushers properly hard to your skill level on minute two, you'll be struggling to get the next set of pushups, and everything after.
reply

Raheem
In the park. Just finished this triceps workout and his other sore in six back workout. I-ve learnt that I-m overestimating my power output and that these workouts are awesomely deadly. I-m seeing too many Jeff memes, I-m asking if anyone else has done this workout and how their experience was. I-ll tell you that I-m knackered!
reply

Weeb
I substituted the 2nd exercise with a easier i found where i do a tricep extension on the floor but instead i lean forward where my shoulders are almost touching the back of my palms and my elbows closer to my body. Do you guys think this is a good substitute for hitting the same area. (Btw i do this on my knees)
reply

Vlad
I've enquired with several sources about my following question with absolutely no replies:
Do you have any tips for chest, back and triceps workouts for someone like myself whom cannot put any weight on their right hand?
I appreciate any advice, your time and consideration.
Thank you.
reply

El
First minute 21 style of decline cobra pushups
7 bottom range
7 top range
7 full range
Second minute
Wallin bodyweight extension for 60 sec
Third minute flat pushup 21 style
Fourth minute bodyweight extension
Fifth minute knee 21 style cobra pushups
Sixth body extension
reply

Shady
i only came here for the walk in thingy, we call it T bar for some reason, anyway i been doing it for the past eek since i have no paralell bar and i wanted to know if it's healthy or damagina dn ther e is no place like athleanX
reply

Miguel
2: 45 7 rep short range down. 7 rep long range up. 7 rep full range
Rest remaing minute
3: 18 tricep extensions rest only if nessesary
Full minute
3: 43 flat ground
7 rep short and long range then 7 full range
reply

South
How dare you. ;) That's all I can say Jeff. Really frustrating that I'm tossing together 3 of your 'Sore in 6' flicks, due to a lack of time - and getting a better pump/workout that 70 minutes of P90x. Thank you, sir.
reply

Subhrajyoti
Holy shit jeff, before this video I couldn't think of targeting your triceps with just bodyweight but now holy shit, this burns more than triceps push down machine!
reply

Jagdeep
That Walk-in Triceps Extension exercise puts alot of strain of my elbows. I'm kinda uncomfortable doing it. Any other options? Or anyway i can prevent the elbow pain?
reply

Add a review, comment