This is a two-pronged bodweight tricep exercise you can do using a bench or other flat surface, making it ideal for home gym training.
Set your hands on the edge of the bench, with your feet about 4 feet away. Your body should be in this position...
Now lower your head down, keeping elbows tucked in so that you're focusing on the long head of the triceps.
Push yourself back up but don't lock out...transition smoothly into a close-grip push-up on the bench, keeping the tension on the triceps.
Come down until your chest is lightly touching the bench - don't rest on it.
Then start the push-up. As you do so, bring your torso vertical so that your arms end up by your sides...and try to push your torso up as high as you can, which is nearing the peak contraction position of the triceps...like the bottom position of a pushdown.
Do these under control focusing on keeping tension on the triceps as much as possible.
Alternating between a strong, overhead stretch (max stretch for triceps) with a strong arms-beside-body contraction is AMAZING for the triceps.
It'll blow your triceps up something fierce.
For more blowing up of your triceps, try Bodyweight Tricep Extensions On the Bar End.
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Want more unique and challenging exercises to work your entire body with simple equipment? All you need is just a barbell, dumbbells and a bench. Check out The Best Home Gym Exercises You've Never Heard Of!
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