Summary
This video presents a compact triceps workout designed by Jeff Cavaliere of AthleanX, built around three exercises performed in a repeating triangle circuit. The routine targets all aspects of the triceps using a combination of free weights, bodyweight movements, and resistance bands, and is structured to be accessible for home gym training.
Key Points
- The workout uses a triangle circuit format: three exercises performed sequentially (not as a superset circuit), with 30–60 seconds of rest between each exercise.
- The full circuit is repeated three times through before finishing with a burnout exercise.
- Weights and difficulty should be chosen to allow approximately 12–15 reps per set with controlled form.
- Slow negatives (eccentric phase) are emphasized, particularly on the kettlebell extensions, to maximize muscle stimulus.
- The routine is designed to be home gym friendly, using kettlebells, dumbbells, a physio ball, and resistance tubing as alternatives to cable machines.
- Several exercises in this routine engage the back muscles simultaneously with the triceps, creating compound tension across the posterior chain.
Exercise Details
1. Kettlebell Overhead Extensions
- Target muscles: Triceps (overhead stretch position)
- Form cues: Lie back at an angle, extend the kettlebell straight up, lower slowly with a full stretch, then press back up. Flip the kettlebell for a neutral grip feel.
- Key tip: Use slow negatives on the way down for greater muscle engagement.
- Reps: ~12 reps
2. Dive Bomber Push-Up (Triceps Phase Focus)
- Target muscles: Triceps (emphasis on the downward/pressing phase)
- Form cues: Start in a pike position, lower the body forward and through, then press up fully. The downward sweeping phase is the primary triceps driver. Keep elbows tight to the body.
- Common mistakes: Flaring elbows; not completing the full range of motion through the movement.
- Reps: ~12–15 reps
3. Dumbbell Kickbacks on Physio Ball
- Target muscles: Triceps, rear back muscles (posterior chain stabilizers)
- Form cues: Lie prone on a physio ball, arms at sides, extend dumbbells straight back, hold and squeeze for 2–3 seconds at the top, then bring arms out to the sides of the ball before returning.
- Key tip: Using a physio ball instead of a bench adds a stabilization demand. The back muscles visibly engage to support arm extension.
- Reps: ~12–15 reps
4. X Push-Downs (Finisher)
- Target muscles: Triceps, back (tie-in movement)
- Equipment: Resistance tubing or cables
- Form cues: Cross the tubing in front of the chest, chest out, abs braced, eyes forward. Bend only at the elbow to extend arms downward; fully straighten the elbow at the bottom.
- Key tip: Keep tension on the triceps by avoiding shoulder involvement; movement is elbow extension only.
- Reps: ~10–12 reps