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7 Minute Triceps Workout (JUST DUMBBELLS)

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Rating: 4.0; Vote: 1

m going to show you the best triceps exercises you can do with a single set of dumbbells and it can be done anywhere. This is ideal for those that prefer to train at home or cannot get to a gym. The key to why this tricep workout works as well as it does is due to the use of the right exercises to hit every head of the triceps as well as specific intensity principles. The mechanical drop set is one of those techniques. The point of the mechanical drop set is to not make the weight you are using the limiting factor in your ability to continue training the muscle. For instance, if you were to do the first exercise in the workout which is the lying dumbbell extension to failure, you likely would not be able to do any more reps at that point. That is the definition of momentary muscular failure after all. That said, if you quickly changed the position of the dumbbells by varying the exercise, you could theoretically keep the reps coming. That is exactly what happens in this first combination. The lying dumbbell triceps extension is performed to failure and then immediately following that the dumbbells are brought over the chest. This shortens the moment arm on the triceps and lets the weight that you are holding -feel- lighter. With this having occurred you can now rep out some close grip dumbbell presses from the floor and take your triceps even closer to exhaustion. After you fail on this second half of the combo you earn a one minute rest. As soon as you-re done with that, change from the position of laying on your back and get up onto your knees in a tall kneeling position for the overhead dumbbell extensions. This is a brutal exercise because of the added stretch it places on the long head of the triceps. Be sure to keep your elbows pointed forward here however so as not to damage or aggravate the shoulder joint. As soon as you have reached failure you are going to place the dumbbells on the floor and grab them as if you are going to perform a dip. The dumbbells help you to keep your wrists in a neutral position so that you can comfortably keep repping out more reps to failure once again. The great part about the dip and this combo in general is that now you get to put the long head of the triceps in it-s fully contracted position with the arm back behind the body. Take another one minute rest here and then proceed to the final combination. Here you want to be leaning forward in a semi prone position for dumbbell kickbacks. Now if you find that the initial weight selected for the first exercise for triceps is too heavy then you may want to switch to a second pair of dumbbells that are a big lighter here. Perform the kickback and make sure you are keeping the elbow up behind the body. When done with these immediately place the dumbbells on the floor and perform the close grip pushups. The dumbbells here once again allow you to perform the exercise with a neutral grip. Keep the elbows tucked tight to your sides and rep out one final time until you cannot perform another rep. You have the option to do this for another round or two if your triceps allow or if you have additional time. For a complete program that helps you to annihilate your muscles quickly and gets you faster results by training like an athlete, head to and get the ATHLEAN-X Training System. See how longer workouts doesn-t mean better workouts and feel first hand how much better you can look by training like an athlete
Date: 2022-04-22

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Comments and reviews: 10

Garbox80
I know this is and old video, but I have to comment.
I sometimes feel pain in my elbow (inner edge) when doing those overheads. And I'm not in a shape to use extreme weights, just turned 40 and I've had a 25 years off from gym (10 ish years from sports in general. I use a weight that I can do 10 reps 3 times with (maybe an oldschool formula, but worked quite well for me back then.
So what to do? Just lighten up the load?
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freestanding1000
Great workout but what I did before using weights is I ran through each movement without any weights. This had me focus on the movements, positions, etc just to make sure that when I put weights in my hands I was for the most part executing the correct movement. It also gave me a bit of a warm-up as well.
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Dennis
I just found this video last night. I did it a few minutes ago. My triceps are burning and the skin feels tight like I instantly got -swole-! And it only took 7 minutes. I like it. Now I-m gonna eat some ice cream and do the exercise again!
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marioepsilon
I generally find body weight exercises like push up and pull up more difficult than weighted exercises, so I do them first when I am not fatigued. Wondering if doing it that way would make the workout less effective.
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SmileyBoy
My palms start to hurt a lot when trying to do these exercises. Why? Is it because I'm holding dumbbells tightly? Example: tried to do pull-ups with dumbbells but hell palms started to hurt a lot after few pull-ups.
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Carver
Amazing thank you. Been through 4 personal trainers and felt like i learned more from you the past three days I-ve been following your workouts than the past 4 years. .. Could have saved myself a lot of $$$.
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AyZeeCREW
(this is for me to remember the exercises lol) -
1: 00 - lying db extensions > close grip press-
1: 46 - overhead db extensions > floor dips-
2: 24 - kneeling db kickbacks > close grip pushups
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Valeria
(this is for me to remember the exercises lol)
1: 00 - lying db extensions > close grip press
1: 46 - overhead db extensions > floor dips
2: 24 - kneeling db kickbacks > close grip pushups
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LJSJIUJITSU
Can these mostly be done if you have a torn rotator cuff? I have torn and re-torn mine and am bummed because I feel so limited now with my weight training. My triceps are suffering for sure.
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AyZeeCREW
r me to remember the exercises lol) -
1: 00 - lying db extensions > close grip press-
1: 46 - overhead db extensions > floor dips-
2: 24 - kneeling db kickbacks > close grip pushups
reply

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