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If you want to pack on mass to your triceps you have to make sure you overload. Forgetting to push hard enough is one of the biggest problems with bodyweight triceps exercises or any no equipment exercises for that matter. In this video, I show you how to ensure that you cook your triceps by training them with enough intensity to build triceps mass and size.
The diamond pushup is one of the most common triceps mass builders that people perform to get bigger triceps. The problem with this movement is that many people with adequate levels of strength can do many more reps of this than would normally build muscle. This is because the angle of the arms and shoulders in this move incorporates a great deal of chest activation as well that helps to make the job of the triceps easier.
You should know that if you want to build bigger triceps mass and size then you want to look for ways to make the job of the tris harder, not easier. We can do that by eliminating the horizontal adduction component of the diamond pushup. Enter the tiger pushup.
In the tiger pushup, you are relying solely on the extension of the elbow to fire up your triceps and get them growing. You can start with a modified version of the exercise that eases up the amount of work the triceps must undergo in order to lift you off the ground. Place your elbows close to your knees and start repping out.
If you find that this version of the triceps mass builder is too easy, not a problem. Creep your knees further away from your body and drop your butt down to place more work on the back of your arms. If this still isn’t enough of an overload to cause you to fail at the 10-12 rep range, raise your butt up into a pike position and repeat the move from there.
Finally, you can really intensify this triceps mass exercise by placing the full weight of your body against gravity. You can do this by getting into the normal pushup plank position. Drop down onto your forearms and push yourself straight up without cheating at the hips.
If you are looking for a complete workout program that uses nothing but your own body and requires no equipment at all, be sure to head to http://athleanx.com and get your ATHLEAN XERO program. See how to build muscle in just 6 weeks with our complete bodyweight workout plan.
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