One of the best exercises I've found for building massive triceps is the Bodyweight Tricep Extension.
This variation of it adds a unique form of dynamic resistance that will light your triceps on fire...while you're in a stretch-tension position supporting your bodyweight.
This is a killer combination that will pump your triceps up like crazy.
This is NOT a beginner exercise. You should absolutely be experienced with overhead tricep work, either with bodyweight extensions or with overhead free weight training. Otherwise, your triceps will not be prepared (trust me).
How to Set Up Roll-Up Bodyweight Tricep Extensions
This version is definitely a tricep exercise, though...some forearms but since you're not supporting your entire bodyweight, the load on the forearms is less.
You'll need a bar, power rack or Smith machine, a kettlebell or weight plate, and a band. I'm using a medium green 42" band for this.
Set the safety rails to a few inches below waist height and put the bar on it, pushed up against the uprights. Set a couple of plates on the other side to counterbalance your bodyweight and the weight you'll be hanging.
Hitch the band around the kettlebell handle. I'm using a 25 lb one here...you don't need too much weight for this.
Next, grab one side of the band and loop it onto itself on the bar.
Then do it one more time.
This is necessary to allow the band to "grab" onto itself as you roll the end of the bar like a wrist roller. Otherwise, it'll just keep sliding around.
Now you're ready to go.
Set your hands on top of the bar and set your feet back. Your elbows should be bent about 90 degrees (you can adjust up and down through the range of motion, which I'll show you below...about half way is a good place to start and get familiar with the exercise).
Use a wrist roller action to rotate the end of the bar TOWARDS YOU and DOWN. Don't go up and away...I tried it and it's not as good.
Towards you and down really engages the triceps strongly.
It'll take a few turns to get the band to catch and start pulling the kettlebell off the ground.
Now the fun begins.
Keep turning the bar end.
Keep going until the kettlebell is as high up as it can go.
Now (and this is a key difference from the chin-up version), you can reverse the direction of the wrist rolling and lower the kettlebell back down.
Lower it down until it just grazes the ground, then roll it back up.
In the chin-up version, there is no good way to do the lowering phase like this. Lucky us for this one...
Keep going up and down under continuous tension until your triceps burn out (and they will).
You can also perform this one at varying positions in the bodyweight tricep extension, for example starting an up and down rep in a full stretch...
...then the next one at half (like above)
...then the next one almost fully extended.
You can absolutely stick with the main version as well, where you just hold one position all the way through.
You can adjust bodyweight resistance by bringing your feet in towards the bar to make it easier or move them away to make it harder. And you can do this on the fly as well.
Bottom line, if you're strong enough (and crazy enough) and you've got experience with overhead tricep work, give this one a try. You will love it and hate it all at the same time.
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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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