all right hi everybody john meadows here and today we're training triceps but we're using all dumbbells i know some of you can't get to the gym so but you have mentioned you have dumbbells at home it doesn't take a lot of dumbbells to do this workout and even if you're not on lockdown or quarantine and you can get to a gym this is still a phenomenal workout for your triceps so this is uh my version of a dumbbell only tricep workout follow along i think you'll enjoy it alright so the first exercise we're going to do is a kickback but it's not a normal kickback normally you see kickbacks done like this we're going to do these pronated that just means your palm is going to be up as you flex you're going to keep your palm up these have been one of my favorites for i don't know 10 years if you look back at my old videos on this channel from like 2011 10 somewhere around there we used to do these we used to actually do we started a lot of our tricep workouts with these so it really puts a lot of stress on the inner head of your triceps that'd be the long head and the medial head down at the bottom so we're going to start with these we're going to go with about four sets of ten now the nice thing about these two is you can actually fully lock out and it doesn't feel like it's going to destroy your elbows and normally what you see what you see us do when we're training triceps is you see us use a rope push down or the spongy grips you see some kind of push down to really get our elbows warmed up so this is a nice exercise to get your elbows warmed up get everything the blood moving before we lead into the movements our little heart on elbows so this is a smart way to start your tricep workout as well those are uh sneaky sneaky so four sets of 10 there these are started you'll feel a pump starting really quick on these okay set number four here again don't be afraid to lock your arm out and flex you're not going to damage your elbows and that gravity the the way the weight is aligned with gravity man put some crazy contraction on your triceps okay so second exercise is going to be a dumbbell lying extension on the ground i like to do these rest pause style and a couple other things i want you to watch is when i lower the weight i'm going to try to really stretch my tricep i'll show you as i do it and then as i extend my arm i'm not coming back over my body i'm going straight up so i keep the tension on the tricep now the last exercise i said lock them out these you don't need to lock out keep that go up to about three quarters four fifths of the way stop and come right back down okay so something like this okay so come down and stretch see how close the dumbbell is to my shoulder so i don't want you up here that's not stretching your triceps i want you here this is what's going to stretch your triceps and then remember straight up and back down pause up you can even do these with a little bit of an explosive tempo if you want it's kind of like a dead stop lying extension if i had to call it something oh on this one i want you to do three working sets but before you do your working sets i do want you to do a couple light sets just to get the form and to further warm up your elbows i did two warm-up sets with just 20 pound dumbbells um normally i would go up to like 40 40 pounds on this would be something pretty typical so two warm-up sets and then three sets of anywhere between eight to twelve reps is good all right our third exercise i don't really know what to call it i used to call them l extensions um just because you're going to take your arm down like this into an l-shape so we're going to do these one arm at a time i really like these it's a unique angle that really hits your whole tricep so watch carefully on this one so start over here now you're going to bring a dumbbell down just like this okay you don't need to come back this way that way if you come back that far you're going to put all the fish on your chest so come up here so you still have tension right there now you don't need to lock it out either four fifths of the way up constant tension right there it dig really digs into that long head on the inside okay other arm hello everybody my name is alexander meadows and today i'm going to be doing this green triangle slack so this is what it looks like and by the way guys i have an instagram at meadowsgang48 make sure to go follow me there for more yoyo tricks all right so we're on our last set here three sets of somewhere around 10 12 reps should be all you need here okay now we're on our last exercise and it's going to be a dumbbell overhead extension now i put this last for a reason these are really hard on your elbows if you're not warmed up so we wanted to be really warmed up really warmed up before we did these i also would rather you do one arm i feel like when you do two arms more so for guys you're so tight in your shoulder girdle your shoulders feel really uncomfortable it just doesn't feel real comfortable doing that um in fact if i was gonna do that i actually would prefer you do a rope so you're not in so tight so you could pull a rope up but um again i'd rather you do these with one arm so you can move it around so that your shoulder feels comfortable through the ears i felt a couple pops in my shoulders dunnies actually so i wish i'd be real careful so now we're going to work on the stretch see where i got the dumbbell sitting back here maximum stretch okay up four fifths of the way just like this and move the dumbbell in an angle to where your shoulder is comfortable so you don't have to go this way or out just whatever feels natural for you is is the angle you should be using good stretch up three-fourths of the way okay i like to grip the dumbbell closer to the end too right here clear up at the top just to get a little better stretch all right so four sets here we're on our fourth set now um again i don't know somewhere around 10 reps so 8 10 12 something like that i could feel my shoulders a little tighter so i actually changed my ankle out a little bit just to relieve that that's it for triceps most of the stuff you should really should be taking a failure for triceps like this again it's not like uh bent over rows or squats it's not something that it's going to really pound your nervous system so you can handle taking a little muscle failure it's no big deal and you're not using super super heavy weights racking up the wear and tear on your joints either so don't be afraid to take these to failure that's it appreciate you watching and we'll see you next time