High dips endurance is so great for all upper body,and i love this exercise..My max endurance in high dips position is 2min,30sec. without move-in proper position.But 30 seconds-1 minute is good and enough...Thanks for great video.
Thank you for this! Yet another great video packed with rare and helpful information! Of course it is simple to just do some dips or push some dumbells, but I've found the real beauty of these compond exercises is the strengthening of joints and tendons. Your recommendations are great for leveling up all the weak links. Thanks again.
Because I'm starting a bodyweight exercise routine, I find this information really helpful. In my younger years I was into bodybuilding, but my goals now are enhancing mobility and maintaining/increasing my strength. Thank you for you insight.
I'm 55 years old and this video is a eureka moment for me. I've no aspirations besides regaining lost abilities and gaining control of my bodyweight. I've been stuck at a few Chin-ups (palms facing me) but only one pull-up (palms forward). Same with push ups, frog-stands, etc. All of these need shoulder stability/strength through a locked elbow joint. At my age, it may be a year to 6 pull-ups but if I just keep listening and trying. Many, many thanks.
Keep it up. Im almost and today was first time in many years i did 10 pull-ups. Second set as 8 then 7 but I’m still very happy. I work out every second day. 3 sets of pull ups and 3 sets of chin ups. 4 months ago i could do 1-2 pull-ups and maybe 3 chin- ups. When i could only do 1, I would hold at top for few secs then lower myself as slow as possible to full extension. Then have 1 min break and go again x 10. Same with chin up. Initially my joints would hurt too so i focused on slower Nd controlled movement. Now i can do explosive ones with no pain. Im trying for one muscle up lol. Maybe few more months though.
@@dariusjavidan5609 Thanks. I'll be working my elbow strength progressions via static ring holds on rings (I can hold with palms neutral but can't supinate at the wrists yet). Great comfort comes from hitting a base camp as you know you will continue; it's that good. Be well.
@@bearagorn6907 Yeah, I see. Until focusing on locked elbows, much like the anterior pelvic tilt, it's amazing how your mind drifts and joint "goes soft". Cheers.
Incredible video, as always. Many new exercises that I didn't try before. Elbow pushups is one exercise that I tried before. I couldn't do them though, because my wrists start to crackle and I feel they are an inch far from snapping. Trying to do them on an elevated surface it is something I didn't think before.
Loving these vids bro. Idk why I started lifting weights when I hadn’t mastered any of these things. I just recently discovered diamond push-ups and have gotten more tricep growth from them in the past month and a half than the previous 6months of cable press downs. I’m gymnastics your not just building muscle, your building skill, that’s what I want. That’s why I first got into powerlifting, because I wanted general strength and skill. Definitely gonna try these out
I need these triceps. I'm 51 and I'm going to get these! I was in shape when I young had an injury which put me into a bad mode of being lazy. But now I have awakened! I've lost 20lbs in 2 months and am getting stronger by the day!
Great video as per usual. I'd just like to point out for those who aren't sure. But these gymnastic videos for training specific muscles aren't usually the best way to train them. They are just an explanation and examples of how they're built up by gymnasts. Gymnasts train for performance and bodybuilding isnt their priority. If you are solely looking for Hypertrophy you should look into bodybuilding programming and methods. That's not to say there isnt anything to learn from them though. Another thing to notice though is that gymnasts still have really good bodies even by training subotimally by bodybuilding science standards, which displays an important point: consistency is always the most important factor when it comes to achieving your goals. Love this series though. Keep em coming :)
Absolutely! 💯 I think most viewers are “over” bodybuilding or they still use it along with more functional and kinda more fun bodyweight training. It’s good to switch things up and take the best from all disciplines.
@@GymnasticsMethod I am training for the London and NYC Marathons in 2022 and in 2023, I am leading a peloton of riders from Seattle, WA across the Northern Tier (USA & Canada), into Chicago and then on to Toronto and back to NYC to raise money for the Leukemia & Lymphoma Society / Team-In-Training [LLS/TNT]. I have chosen the Gymnastics Method protocols and methdologies because Gymnastics training uses the body's own weight as a fulcrum and emphasis on tendon extension and isotonic / isometric training. Weight-training, in sync with Calisthenics, will deliver the kind of lean, supple, toned and Strong muscular body and frame (i.e. scapula, abs, Core, Biceps / Triceps, etc.) necessary, in order to, cycle near 4,000 Miles TransContinental. Keep the Videos coming and God Bless Everyone here. WE March On . . .
Remember we r not trying to do gymnastics we r just trying to add some of there awesome exercises to our routine and since I added some of these exercises they have really help with my development they are hard but they definitely do work
1- they are genetically more suitable. thats why they have been selected at the early age for this sport 2-They use their triceps all the time with both static and dynamic loads
If you use to do usual weights work at the gym, beware of the internal shoulder rotation in many of these...you usually avoid it at the gym because it stresses your shoulders so much!
there're also some machines that help you to hold your body to perform some excercises in the floor, like those rotations on the pommel horse. I used to train with such machine back when I was learning the Thomas Flair.
Thank You Sir. Clear and concise and why was this never explained to me before? Excellent please keep up the wonderful work you are doing. Will have to ad the Prehab to my routine. It makes so much sense.
Seems like this theory of yours is the exact opposite of the bicep.Triceps are bigger because triceps are completely contracted (Not stretched). Biceps get bigger because they are in the stretched position. They both work but many variables at play.
I have the program from this guy and it's the best program I've ever done so far, I am just starting but everything in it makes so much sense. Loving it Adam from Pavel!!
Great information! I am a calisthenics guy and this video have so much information i missed out when only watching body weight training video. looking forward for the handstand pushup video
Hello Adam, many thanks for this video with some great advice for us to build triceps, especially for me to try them out at home! Just a few questions for these bodyweight exercises: 1. I have been trying to strengthen my wrists recently, so I was doing pushups with my fists. Is it ok if I do the Rear Pushup Position Hold with my fists on the floor, and should they be forward looking fists? 2. I am just a novice in bodybuilding, so I won't be able to do Rear Pushup Position Walk Backwards and Forwards, so can I do a Bench Dip Hold as an additional exercise to build triceps along with Rear Pushup Position Hold? Thanks again for this video and wish you have more subscribers!
I had large triceps a few months ago, had to stop for a few months when my leg had a bad infection. Starting back tomorrow. I'm 63 and I found for myself 150 plus push ups in under 30 mins built triceps. As I continue I went from 200 to 300 because 150 left me feeling like it was to easy. Added dumbbell work for biceps and shoulder work. I think gymnastics give the perfect body. With out gym or equipment I will add the reverse push up to my work out. Will take me a few months to get my triceps back. I do 250 pushups and 250 sit ups 1 day than the next day dumbbell work out for 1.5 hours with a min or 2 rest between sets. Seems to work. Had to go on diet and cut sugar intake and junk food, border line dietbietise. Not I eat without all the sugar and sugar drinks 6 days a week with 1 cheat day once a week. Since my diet my infection cured.
@@soultaker-ui8jg start slow and build up, the magic number I found was 150 pushups to keep muscle tone. I do more than that to challenge myself. But at old age stuff happens. But I'm not a quiter, if I get a physical issue, might let it heal a few weeks. But I always go back to my workouts. Gymnast has in my opinion the ideal body everyone should go for. A body builder might be able to bench rest a car, but they for the most part, lack flexibility and speed and endurance. Flexibility and endurance is better for your overall health.
When I was a little boy, my mom put me in gymnastics and I liked it well enough, but as soon as my dad offered to pay for hockey or football I jumped over to those sports. I really wish my mom had made me stick with gymnastics. The mobility, flexibility, and functional strength of that training is really unmatched if you manage to stay healthy.
My triceps grew crazy big from Leg raises... I tend to lean backward in an effort to make the exercise harder and it put a lot of static load on my triceps...
It’s simply easier to do any calisthenic maneuver when you are very small and very light. This also contributes to their ability to reach a caloric surplus much easier. There’s a reason there isn’t 6 foot and beyond gymnasts
I'm an amateur calisthenics athlete, started to look for gymnastics workout on order to progress and learn more. I guess, gymnastics, calisthenics and weight training share the same principles. One thing about this video, I think you forgot about dips. Lol. Thanks a lot!
Gymnasts RULE if 99% of the people looking at this video could have a Gymnast body, they would take it in a heartbeat. Nothing but respect for these folks.
gymnastic is amazing sport. i honestly really regret never trying it when i was a kid. it just seems lame from kid's perspective, because there is no fighting or ball included. i will definitely recommend this sport to my child in the future!
Because of the range of movements and exercises that gymnasts do they naturally develop that perfect physic. They have muscle definition and also mass.
I did the back leaning support isometric exercise thinking it wouldnt be that hard and when I tried it I had a seizure LOL, entire body shaked like crazy
Hello new subscriber here, even though at age 49 and I have to be careful specifically in joints I find your videos very informative and practical, love from Greece keep up!!!
Great video Adam!
Ayo!? The calisthenics king himself?
Oh damn dude CHRIS IS HERE 🔥
Wow
👏
King? hahahha.
Can't wait for a shoulder version of this! Thanks dude.
💯🙏
Oh you said it...
Agreed!
@@GymnasticsMethod THIS!! ☝💯💯
Planche, hspus, inverted cross, so brutality combined.
Damn, these tricep exercises are harder than I thought. It seems my chest has done most of work in my compund push exercises.
Literally haha
Let’s goo!
close grip bench
That means your triceps are weak
Carry on doing it and it will get easier
High dips endurance is so great for all upper body,and i love this exercise..My max endurance in high dips position is 2min,30sec. without move-in proper position.But 30 seconds-1 minute is good and enough...Thanks for great video.
🙏 I’m glad you like it
Thank you for this! Yet another great video packed with rare and helpful information! Of course it is simple to just do some dips or push some dumbells, but I've found the real beauty of these compond exercises is the strengthening of joints and tendons. Your recommendations are great for leveling up all the weak links. Thanks again.
🙏🙏 I really appreciate your feedback
Because I'm starting a bodyweight exercise routine, I find this information really helpful. In my younger years I was into bodybuilding, but my goals now are enhancing mobility and maintaining/increasing my strength. Thank you for you insight.
I'm 55 years old and this video is a eureka moment for me. I've no aspirations besides regaining lost abilities and gaining control of my bodyweight. I've been stuck at a few Chin-ups (palms facing me) but only one pull-up (palms forward). Same with push ups, frog-stands, etc. All of these need shoulder stability/strength through a locked elbow joint. At my age, it may be a year to 6 pull-ups but if I just keep listening and trying. Many, many thanks.
🙏I’m glad you find it helpful
I really recommend the gymnastics method program. Has excellent joints prep program for both stability and mobility of the key joints.
Keep it up. Im almost and today was first time in many years i did 10 pull-ups. Second set as 8 then 7 but I’m still very happy.
I work out every second day. 3 sets of pull ups and 3 sets of chin ups.
4 months ago i could do 1-2 pull-ups and maybe 3 chin- ups.
When i could only do 1, I would hold at top for few secs then lower myself as slow as possible to full extension.
Then have 1 min break and go again x 10. Same with chin up.
Initially my joints would hurt too so i focused on slower Nd controlled movement.
Now i can do explosive ones with no pain.
Im trying for one muscle up lol. Maybe few more months though.
@@dariusjavidan5609 Thanks. I'll be working my elbow strength progressions via static ring holds on rings (I can hold with palms neutral but can't supinate at the wrists yet). Great comfort comes from hitting a base camp as you know you will continue; it's that good. Be well.
@@bearagorn6907 Yeah, I see. Until focusing on locked elbows, much like the anterior pelvic tilt, it's amazing how your mind drifts and joint "goes soft". Cheers.
Incredible video, as always. Many new exercises that I didn't try before.
Elbow pushups is one exercise that I tried before. I couldn't do them though, because my wrists start to crackle and I feel they are an inch far from snapping. Trying to do them on an elevated surface it is something I didn't think before.
Thank you! I’m happy you like it!
try pushup handles to reduce wrist strain
Loving these vids bro. Idk why I started lifting weights when I hadn’t mastered any of these things. I just recently discovered diamond push-ups and have gotten more tricep growth from them in the past month and a half than the previous 6months of cable press downs. I’m gymnastics your not just building muscle, your building skill, that’s what I want. That’s why I first got into powerlifting, because I wanted general strength and skill. Definitely gonna try these out
I need these triceps. I'm 51 and I'm going to get these! I was in shape when I young had an injury which put me into a bad mode of being lazy. But now I have awakened! I've lost 20lbs in 2 months and am getting stronger by the day!
Pump yourself up with TRT and it will be np.
Dude there is so much good advice here. I’m going to have to watch this multiple times to absorb all the knowledge 😭😭
Thank you so much for your tutorials. I've been weight training for 25 years and the straight-arm exercises you recommend are incredible!
Van damm is that you
Great video as per usual. I'd just like to point out for those who aren't sure. But these gymnastic videos for training specific muscles aren't usually the best way to train them.
They are just an explanation and examples of how they're built up by gymnasts. Gymnasts train for performance and bodybuilding isnt their priority. If you are solely looking for Hypertrophy you should look into bodybuilding programming and methods. That's not to say there isnt anything to learn from them though.
Another thing to notice though is that gymnasts still have really good bodies even by training subotimally by bodybuilding science standards, which displays an important point: consistency is always the most important factor when it comes to achieving your goals.
Love this series though. Keep em coming :)
Completely agree
@@charlescady1669 Key Learning Outcome and Takeaway: 'Consistency!'
Absolutely! 💯 I think most viewers are “over” bodybuilding or they still use it along with more functional and kinda more fun bodyweight training. It’s good to switch things up and take the best from all disciplines.
@@GymnasticsMethod I am training for the London and NYC Marathons in 2022 and in 2023, I am leading a peloton of riders from Seattle, WA across the Northern Tier (USA & Canada), into Chicago and then on to Toronto and back to NYC to raise money for the Leukemia & Lymphoma Society / Team-In-Training [LLS/TNT]. I have chosen the Gymnastics Method protocols and methdologies because Gymnastics training uses the body's own weight as a fulcrum and emphasis on tendon extension and isotonic / isometric training. Weight-training, in sync with Calisthenics, will deliver the kind of lean, supple, toned and Strong muscular body and frame (i.e. scapula, abs, Core, Biceps / Triceps, etc.) necessary, in order to, cycle near 4,000 Miles TransContinental. Keep the Videos coming and God Bless Everyone here. WE March On . . .
The secret is they do gymnastics. Duh
Since four years old 😁
Remember we r not trying to do gymnastics we r just trying to add some of there awesome exercises to our routine and since I added some of these exercises they have really help with my development they are hard but they definitely do work
Now it's no longer a secret. Thanks man. Great job.
Excellent instruction/demonstration.
Thank you 🙏
1- they are genetically more suitable. thats why they have been selected at the early age for this sport
2-They use their triceps all the time with both static and dynamic loads
Just got a pair of parallell bars from Baseblocks today, this video had a lot of knowledge that I can make use of
I’m glad you found it helpful
If you use to do usual weights work at the gym, beware of the internal shoulder rotation in many of these...you usually avoid it at the gym because it stresses your shoulders so much!
there're also some machines that help you to hold your body to perform some excercises in the floor, like those rotations on the pommel horse. I used to train with such machine back when I was learning the Thomas Flair.
Yea those are great
Thank You Sir. Clear and concise and why was this never explained to me before? Excellent please keep up the wonderful work you are doing. Will have to ad the Prehab to my routine. It makes so much sense.
My man ! Thank u so much I have huge triceps all ready but now u feel like there only going to get bigger lol thank u for the knowledge!
👍👍
Seems like this theory of yours is the exact opposite of the bicep.Triceps are bigger because triceps are completely contracted (Not stretched). Biceps get bigger because they are in the stretched position. They both work but many variables at play.
Isometric movements are so under rated. and you will grow mass if you do it right
That was amazingly informative. I tried these movements out immediately.
Excellent video. Thank you.
Glad you liked it!
learned alot from this video thank you
Great video as always man!
🙏🙏 thank you
Excellent analysis and instruction!
That's the best calisthenics video i had seen yet!!! Thank you for this one🫶🏼
I have the program from this guy and it's the best program I've ever done so far, I am just starting but everything in it makes so much sense. Loving it Adam from Pavel!!
I really appreciate that and I'm glad you like it!
Great information! I am a calisthenics guy and this video have so much information i missed out when only watching body weight training video. looking forward for the handstand pushup video
Love these videos and advice
Perfect explanation, ty buddy!
Thank you!
Please could you do a video focusing on leg exercises ? Types, 2 legs, 1 leg, gluteus focus, quad focus, calves focus ? Tks bro 👊🏻👊🏻
Yes will do legs
Hello Adam, many thanks for this video with some great advice for us to build triceps, especially for me to try them out at home!
Just a few questions for these bodyweight exercises:
1. I have been trying to strengthen my wrists recently, so I was doing pushups with my fists. Is it ok if I do the Rear Pushup Position Hold with my fists on the floor, and should they be forward looking fists?
2. I am just a novice in bodybuilding, so I won't be able to do Rear Pushup Position Walk Backwards and Forwards, so can I do a Bench Dip Hold as an additional exercise to build triceps along with Rear Pushup Position Hold?
Thanks again for this video and wish you have more subscribers!
this will change my workout definitely
Awesome material, thanks for sharing
3:34 Rear Push-Up Position
4:00 Hold (30 - 45 secs)
4:42 Lean-Back Variation (15 - 20 secs)
5:06 Backward/Forward Crawl Variation (50 steps)
6:10 P-Bar Support Holds (30 secs)
6:46 P-Bar Backward/Forward Walks Variation (50 steps)
7:18 Lean-Back P-Bar Support Holds Variation (15 - 20 secs)
8:20 Elbow Push-Up (15 reps × 3 - 4 sets)
9:17 Korean Dip (10 - 15 reps × 3 - 5 sets)
10:04 Handstand Push-Up (5 - 15 reps × 3 - 5 sets)
👍
Awesome information!!!
Thank you!!!!
Your welcome 🙏
Thank you!!!
Very nice! Thank you for your work!
Excellent tips!
Thanks.
Thank you!
Very hard but great exercise. Thanks
Awesome video
Love your work. Greetings from Brazil!
Thank you!
Great video! Thanks for sharing!
Thank you so much for your hard work I hope you see growth fast and i am definitely a fan of your neck
😄 thank you
@@GymnasticsMethod oh actually I have a question are there any specific exercises you did for your muscular neck
New exercises since a long time on TH-cam. Thanks.
Thank you for such great videos
The 3rd exercise ist Bad Bro🔥🔥🔥
I had large triceps a few months ago, had to stop for a few months when my leg had a bad infection. Starting back tomorrow. I'm 63 and I found for myself 150 plus push ups in under 30 mins built triceps. As I continue I went from 200 to 300 because 150 left me feeling like it was to easy. Added dumbbell work for biceps and shoulder work. I think gymnastics give the perfect body. With out gym or equipment I will add the reverse push up to my work out. Will take me a few months to get my triceps back. I do 250 pushups and 250 sit ups 1 day than the next day dumbbell work out for 1.5 hours with a min or 2 rest between sets. Seems to work. Had to go on diet and cut sugar intake and junk food, border line dietbietise. Not I eat without all the sugar and sugar drinks 6 days a week with 1 cheat day once a week. Since my diet my infection cured.
You have amazing muscle endurance! How?
@@LlednarHugh I have been doing it for more than 3 years
@@mikga45 jeez bro im 15 im tryna get like you bro lmao i can only do like 15% of what you can do
@@soultaker-ui8jg no you can’t you can do more
@@soultaker-ui8jg start slow and build up, the magic number I found was 150 pushups to keep muscle tone. I do more than that to challenge myself. But at old age stuff happens. But I'm not a quiter, if I get a physical issue, might let it heal a few weeks. But I always go back to my workouts. Gymnast has in my opinion the ideal body everyone should go for. A body builder might be able to bench rest a car, but they for the most part, lack flexibility and speed and endurance. Flexibility and endurance is better for your overall health.
Thanks for info ! I love this videos 💪
🙏🙏
thanks
🙏🙏
It’s not just muscle size, but the overall shape and density. Pure aesthetics.
100%
When I was a little boy, my mom put me in gymnastics and I liked it well enough, but as soon as my dad offered to pay for hockey or football I jumped over to those sports. I really wish my mom had made me stick with gymnastics. The mobility, flexibility, and functional strength of that training is really unmatched if you manage to stay healthy.
Those elbow pushups are way harder than they look.
Next arm and chest day, I'm gonna include these , pumped just thinking about it
I find the info in this channel more useful than those from channel's which are exclusively for body building!!!
Thank you! I’m glad you like it
This is excellent instruction. Thank you, Sir!
my pleasure!
6:45 Can we do that dips walk (the first method without moving) with knees bent. I mean when your dip bar isn't tall enough
Yes!
Really glad I saw this video, thank you. Incredible gains will be made very soon.
Such a great video, thanks!!
Thank you very much for sharing!
Fantastic video!
Thank you
My triceps grew crazy big from Leg raises... I tend to lean backward in an effort to make the exercise harder and it put a lot of static load on my triceps...
Great video for gymnasts.
Thank you so much!
It’s simply easier to do any calisthenic maneuver when you are very small and very light. This also contributes to their ability to reach a caloric surplus much easier.
There’s a reason there isn’t 6 foot and beyond gymnasts
This channel is gold.
🙏🙏
It starts with having short arms. It's easier to build up muscles on a shorter frame and on shorter limbs.
I'm an amateur calisthenics athlete, started to look for gymnastics workout on order to progress and learn more. I guess, gymnastics, calisthenics and weight training share the same principles.
One thing about this video, I think you forgot about dips. Lol. Thanks a lot!
Excellent
Good channel ,interresting for old bodybuilder great info, motivation
The secret to gymnast arms is ……wait for it….GYMNASTICS!
Excellent workout.
Thanks for the great advice. Greetings from the NJ shore USA.
🎉
Gymnasts RULE if 99% of the people looking at this video could have a Gymnast body, they would take it in a heartbeat. Nothing but respect for these folks.
Request to make similar video for lats and traps
👍👍
thank you very much bro.
Buddy, I just found your work and I wanted to tell you you are doing a great job! Keep it up.
gymnastic is amazing sport. i honestly really regret never trying it when i was a kid. it just seems lame from kid's perspective, because there is no fighting or ball included.
i will definitely recommend this sport to my child in the future!
Thank you very much for your video! I will do it for sure in my next training sassion. your advices and guides are incredible! Thank you!
I’m glad you liked it
So underrated TH-cam channel!!
Because of the range of movements and exercises that gymnasts do they naturally develop that perfect physic. They have muscle definition and also mass.
100%
Just subscribed! Great video! Going to be trying to incorporate some of these to help my rock climbing
🙏💪💪 let’s go!
The secret is doing gymnastics, your're welcome ^^
LEAN BACK IN SUPPORT IS FIRE. my triceps hurt easily. really hit that spot ♥♥♥
🙏💪💪
Great info Thanks
Awesome u r thanks buddy waiting for shoulder biceps technique
Amazing👌🏻👌🏻👏🏻👏🏻 You really explained well😍 Thanks a lot for such an amazing video....💪🏻😀
🙏🙏🙏
Thanks for the new suggestions...post some more variations videos
👍
Downloaded the app thank you i love this Channel
Your "Christmas tree" is insane! 💪🏽
I did the back leaning support isometric exercise thinking it wouldnt be that hard and when I tried it I had a seizure LOL, entire body shaked like crazy
I just love your videos
and I wanted to ask why didn't you go to the olympics, you would have won a lot of Gold medals !!
Haha thanks but I was too late for that for sure
@@GymnasticsMethod Everything happens for good man, you will now produce a lot gymnasts with your knowledge and skills
and 100k subs soon !!
@@rahulshendre7089 🙏🙏🙏
Hello new subscriber here, even though at age 49 and I have to be careful specifically in joints I find your videos very informative and practical, love from Greece keep up!!!
Awesome! Thank you!
for any isometric hold, should it be 1 set of 15-20 seconds? or should we be doing more sets?
You can do more sets!
Definitely need more than just 20 seconds to stimulate growth
As much as I work out the wall elbow push out stretches the triceps close to the elbow
Love this channel👍
Thank you 🙏
Glad you enjoy it!
Thank you.