Bodyweight Scissor Tricep Extensions For The Tricep Horseshoe

That classic horseshoe shape is what really distinguishes the triceps...this exercise will target the tricep horseshoe precisely.

You'll need to set a solid bar about 2-3 feet off the ground (higher is easier, though this isn't really all that easy at any level).

Set your hands on the bar, right next to each other, then step your feet back a few feet so your body is at an angle.

Now, bending only at the elbows, lower chest down to the bar.

Come down until your forearms are resting fully on the bar. Relax your triceps.

As you come down, your hands should rotate (one over top of the other...this is where the scissor part comes from).

Now, focusing on pushing ONLY with the triceps, push yourself back up. DO NOT turn this into a close grip push up, which brings in the chest and front delts.

"Unscissor" your hands as you come up (watch the video for this one for the best idea of how this works).

The reason this one is so good is that it isolates the triceps with this lateral track of the elbow extension.

Come all the up until your arms are straight, then go again.

Do this one slowly and under full control. There's no point in banging out reps. We want tension and a full, relaxed pause at the bottom, under stretch.

This is a good one. It might look easy but my triceps were sore for days because of the novel movement pattern and tension.

You can also directly target the long head of the triceps with Bodyweight Tricep Extensions on the Bar End.

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