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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
🪐 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
JazakAllah
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!
Bro, how to do hollow body push ups.
I’ll make a video on it! -Gabo
Squeeze glutes, quads, core Protratc and depress Feet together Go down and up control
Thanks buddy 👍
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.
Pls upload the full videos of triceps exercise
Thos exercise force your triceps to be contracted. So good
What does it do for the Triceps specifically pls? Or which heads?
Hi bro IAM a big fan of you
Thanks man! 🙏🏽 -Gabo
Bro i have a question? I can do this but only with one hand at a time
Because its easier that way
Is it better to start with your shoulders further away from your hands or closer for first timers?
late reply, but just to let future people know, further is easier, closer is harder so start further from your body
is 5 sets until failure 2x per week enought for a triceps hipertrophy workout?
Should i skip the tricep extension becz i cant do it
What's the name of this exercise?
Is it good if do it everyday?
I have elbow pain
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
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
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?
It depends on you. Pushups mainly targets your chest but not that much of other parts of your body. Body weight tricep extension is great for overall tricep muscles. If you want to make your tricep more stronger then you should definitely try it.
@@wasifshariarrishad6485 Thank you, one question, Does tricep help to do more pull ups or is it the bizeps? Or is it the back
@@skelettonr9831no. Pull ups are done mainly with your backs
please tell how to end scapular winging
should work your rotator cuff muscles and serratus anterior
Bruh why my hands it's freaking up like one by one how I fix this
I can't to pull up so please make a video on it sir please 😢
kzhead.info/sun/itSmcqabeZako5s/bejne.html here brother!
Thank you so much bro 😊
can i replace regular push ups with these? dont want to overdo the amount of exercises i do as I do PPU also
This is definitely not a replacement for push ups. I would simply add 2 sets at the end at a low intensity 1x / week. Then build gradually from there, but I’ve found that’s actually a good enough dose. -Gabo
@@SaturnoMovement Oh that's great! thank you
One question: does the scapula needs to stay protracted/ depressed all the way throughout the movement? Or is it ok to let the scapula to move freely during the full movement? .
You could depress your scapula while going down you'll just potract it after pushing yourself up
I can't do this😢
How do i make this easier?
do them against a wall
Do them on ur knees
Praying Mantis Pushups? 😢😢
It hurt my wrist
Don't place your hands on the ground with the fingers extended, instead make a fist
I hate seeing the turtle back