Autumn Calabrese leads a triceps workout with seven exercises using dumbbells, a resistance band, and a bench. Each move is done for three sets of 15 reps, with form cues and scaling options included throughout.
Hey, guys, it's Autumn here. We're working triceps today. This is scene two, take one. Action.
Two years ago, before I actually started my fitness competition, somebody I worked with was like, autumn, you're never gonna have great triceps. Challenge accepted. That's what I did accept, was the challenge. So I have been working on it. They are a work in progress. They're not perfect, but they're definitely better than they were today. I'm going in. I'm doing full out 15 reps of every single exercise. And then I want you to repeat it two more times because normally I would do three sets of 15. Equipment that you need for this workout. A set of dumbbells, a resistance band, a step. If you don't have a step, that's okay. Using the bench gives you a little bit bigger range of motion, so that's why it's there. I normally do a set, take 45 seconds, and then go on to the next exercise. I didn't want to bore you with 45 seconds of me yammering on, but just know if you need rest, hit that pause button and then jump back in when you're ready. All grab your equipment and let's get started. We are starting with tricep dips, so I'm gonna use the bench again. If you don't have a bench, you can do these on the ground. Just keep your hips up as high as you can. Hands are right next to your booty. On the step, you're gonna walk your legs out straight. You're gonna drop your shoulders down away from your ears. Let the elbows flare out to the side just a little bit. Keep the abs in. Here we go. We've got 15.
We're just warming the triceps up right now, getting blood pumping into them. It's very important as we get into these weight exercises.
Keep those shoulders down.
Three, two. Good. All right, shake those out a little bit. Next exercise, going into skull crushers.
Again, if you want, you can do these on the floor.
Grab a moderate to heavy weight for this. Lay back. Make sure your lower back is pressed down.
Abs are in. Now, if you have a straight bar, great. That's ideal for skull crushers. If you don't, you can use dumbbells. Keep them touching, bending the elbows and letting the weights drop back to your forehead. Squeeze the tricep as you go up.
We have five more. Keep going. They should be burning.
Three.
Two.
Okay. Set them at your side for a quick second. You could shake them out. I'm going to keep that same weight. Now we're going to go into a tricep extension. So same position. We're just hitting the tricep on a different angle. So from here, weights bend next to your ears. Extend up.
Two more.
If you're not struggling by the last three reps, your weight's not heavy enough. So make sure that those last couple reps really burn. It should be almost impossible to get that weight up. I'm sticking with the tens. Whoo. They're on fire. Here we go. Tricep kickbacks. Abs are in. Bend your knees. Draw the weights up into your armpit. Squeeze back. Oh, my gosh, they're on fire.
Abs in. Shoulders away from the ears. Four.
Three.
Last one.
You should have enough blood in your triceps right now that it actually feels hard to get that extension. Like you're running out of room. Now we're going into the resistance band. Your triceps are probably getting pretty burnt out right now, so it's okay to use a little bit lighter resistance band for this. If you need to hold it at the top, thumb faces down to the ground. Drop it behind your back. Other hand is going to reach back. Grab the band, pull it down to the top of your tailbone. This is your start position. Extend up and down. Squeeze it at the top.
If it starts to get to be too tight, you can always loosen your grip up just a little at the bottom. Keep the abs in.
Full range of motion. All the way up.
Five.
Four.
Last one. On this side.
You should be hating me right now. They should be burning. Hitting me right now. Other side. Here we go. Up.
I never said it was going to be easy, but it'll be worth it in that tank. Top.
Three.
Last one.
There it is.
Okay, set that off to the side again. If you need to, you can give them a little massage, loosen them up a little bit. It's okay to take 10, 15, even 20 seconds. In between these exercises, you can always hit the pause button. You don't want them to burn out in the middle. Okay, I'm going back. Actually, I'm a switch. I'm going to my heaviers. So this is a narrow grip chest press, and in doing so and going narrow, you're going to hit more triceps than you are chest. So keep the weights touching, keep the elbows in, drive it up. Back is pressed down. Abs are in, protecting your back.
That's 15. Set them down. Come on up. We have one more exercise to go. Thank goodness. Okay, move that step out of your way or coming down on your side.
You may not have seen these ones before. It's a tricep push up, but it's in a different position. You're actually going to lay down. Tuck the bottom arm down. Abs in. Hand goes by your shoulder. Press yourself up. You're going to lower and lift. Don't let that shoulder come all the way to the.
Almost there. Five inch burning.
That's 15. Okay, that arm's toes. Flip it over to the other side. It did. The other arm had a chance to rest, so it should be ready to work. This is our last set right here. Here we go. Up.
Don't let that other arm help you. Only the tricep.
And that's 15. Nicely done, you guys. Come on up. Let's just stretch that out a little bit. So like I said, you still have two more rounds to go. So it's three sets of 15. If you need a little break in between each exercise, take it. What if somebody told you you couldn't do or you weren't gonna get to share it below? Maybe I'll do a workout video for you and we'll prove them wrong together. They're always a work in progress just like everything else. Be patient. Give your body time to make progress. Thank you for tuning in comments below. Be sure to subscribe. I will. See you next time. Bye.
