7 Minute Triceps Workout (JUST DUMBBELLS!!)
ฝัง
- เผยแพร่เมื่อ 30 ก.ย. 2024
- It is possible to build bigger triceps with a 7 minute triceps workout and a pair of dumbbells if you know how to do it. In this video, I’m going to show you the best triceps exercises you can do with a single set of dumbbells and it can be done anywhere. This is ideal for those that prefer to train at home or cannot get to a gym.
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The key to why this tricep workout works as well as it does is due to the use of the right exercises to hit every head of the triceps as well as specific intensity principles. The mechanical drop set is one of those techniques. The point of the mechanical drop set is to not make the weight you are using the limiting factor in your ability to continue training the muscle.
For instance, if you were to do the first exercise in the workout which is the lying dumbbell extension to failure, you likely would not be able to do any more reps at that point. That is the definition of momentary muscular failure after all. That said, if you quickly changed the position of the dumbbells by varying the exercise, you could theoretically keep the reps coming. That is exactly what happens in this first combination.
The lying dumbbell triceps extension is performed to failure and then immediately following that the dumbbells are brought over the chest. This shortens the moment arm on the triceps and lets the weight that you are holding “feel” lighter. With this having occurred you can now rep out some close grip dumbbell presses from the floor and take your triceps even closer to exhaustion.
After you fail on this second half of the combo you earn a one minute rest. As soon as you’re done with that, change from the position of laying on your back and get up onto your knees in a tall kneeling position for the overhead dumbbell extensions. This is a brutal exercise because of the added stretch it places on the long head of the triceps. Be sure to keep your elbows pointed forward here however so as not to damage or aggravate the shoulder joint.
As soon as you have reached failure you are going to place the dumbbells on the floor and grab them as if you are going to perform a dip. The dumbbells help you to keep your wrists in a neutral position so that you can comfortably keep repping out more reps to failure once again. The great part about the dip and this combo in general is that now you get to put the long head of the triceps in it’s fully contracted position with the arm back behind the body.
Take another one minute rest here and then proceed to the final combination. Here you want to be leaning forward in a semi prone position for dumbbell kickbacks. Now if you find that the initial weight selected for the first exercise for triceps is too heavy then you may want to switch to a second pair of dumbbells that are a big lighter here. Perform the kickback and make sure you are keeping the elbow up behind the body.
When done with these immediately place the dumbbells on the floor and perform the close grip pushups. The dumbbells here once again allow you to perform the exercise with a neutral grip. Keep the elbows tucked tight to your sides and rep out one final time until you cannot perform another rep. You have the option to do this for another round or two if your triceps allow or if you have additional time.
For a complete program that helps you to annihilate your muscles quickly and gets you faster results by training like an athlete, head to athleanx.com and get the ATHLEAN-X Training System. See how longer workouts doesn’t mean better workouts and feel first hand how much better you can look by training like an athlete.
For more videos on triceps workouts and the best home tricep workouts with dumbbells, be sure to subscribe to our channel here on youtube at / jdcav24 and remember to turn on your notifications so you never miss when one comes out.
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Holyshit Jeff! You truly are a sadistic asshole!!
How heavy are those
All I have is 30lb dumbbells
Your videos are that good I like them before I watch them. Never disappointed.. awesome channel
Thanx man
Are there sets or is this to failure? I’m missing where he explains that part.
Only 10 mins passed since he uploaded the vid and half of people on comments section are seeing the results
Lol
Mahdi T.Ranjbar fax
Oh my 😂🤣😂
😂😂😂😂
Genius
After 7 minutes...
Dumbbells : Thank God Jeff allows us to take rest
@@cristobal1051 X says stop replying that's not your job
True brother. I'm still recovering after my video.
Jeff Cavaliere's Kineo Machine Lmao 😂 feeling bad for you 😆😆
why his legs so small
fuck u
when jeff goes to the gym, the weights take pre workout.
yeh then tell him to pin this if u aint lying. CAUSE u are compulsive liar mate.
Bro I gotta take pre workout before even watching one of Jeff's videos.
Looool
Athlean X can put xHamster out of business
😂😂dude wtf
Dont blaspheme
Hahahahaha holy shit
Well, I mean if that's the way you swing..
You can get monstrous arm gains with xHamster too
Jeff might be the most respected man in the world.
Might?
@Costel Coaie he said respected.
Sammyv17 dang 😂
He is the only man i respect.
The only TH-cam fitness trainer I respect.
When Jeff says 7 minutes, he goddamn means 7 minutes
All calculated
Have you tried the 7 minute ab workout? It's crazy
is he using 5 kg each dumbells in this video?
@@poonamgautam8421 10
@@qmechkeys 5 kg....
(this is for me to remember the exercises lol)
1:00 - lying db extensions > close grip press
1:46 - overhead db extensions > floor dips
2:24 - kneeling db kickbacks > close grip pushups
How many reps and sets ?
@@DiabBinGhanimAlHilali til failure
@@dogdobber
Thnx
Thats cool
3:04 is me after the 2nd combo only...
Very pleased th-cam.com/users/postUgkx8N-gevHZ6YWNoOYdRjL90vdbNyOKKHxL with this set did some research and saw that many of the cheaper adjustable sets either arrive broken, or break quickly, in same cases causing safety concerns (like a plate falling on someone's head - no thanks!). These arrived with no set up required, just take 'em out of the packing foam and plastic, set 'em in the cradle and you're good to go. The dial to adjust the weights is smooth and clicks into place without a hassle. Plus, this set boasts the ability to do offset weights with no fuss. They're pricier, but I'll pay a little extra to know it's well made, won't break my foot, and if something does go wrong, Bowflex customer support actually exists and will help (a lot of exercise equipment brands have either functionally zero or literally zero customer support, and if I'm paying hundreds of dollars for equipment I expect support if something is broken).
It appears that Jeff is doing sets of reps, but in reality the reps are doing sets of Jeff.
Lol
I wish I had Jeff's videos when I was young; I would've gotten buff naturally and gotten into the army normally. Don't do drugs kids 🇺🇲
Steve is right youngsters! Drugs ruined my life, now it's a struggle to get back on track. 39yrs old, still in my mom's house with my 16yr old son and fiance, is not how you wanna live! Least I'm back in school and drug free (no heroin or meth) for 28 months.
I accidentally ended half of earth; don't aim for the chest kids, aim for the head...
Nothing wrong with drugs.. it's your weak mind that needs a change
It's never late.
What is this, an Avengers reunion?! We don't like your kind around here, "supers"!!
I always like the video before it starts because I know its gonna be great. lol
Me too
+PeeJee Jansen How is it pity? Jeff's video's have helped me for a year now. I dont even go to a gym and I've managed to gain muscle and not hit any plateaus due to knowledge from him. (For ex. Eccentric lifts & progressive overload) I don't "pity" him, its always been great content with great results. Along with great results, one of his video's on correcting shoulder pain helped me tremendously. Shouldn't try to downplay a physical therapist. By the way, nobody follows the video exactly the same way, I usually just come here for new exercises, or variations of exercises. I use what I pick up to surprise whatever intended muscle for that day. I pity you.
@@samfitz9868 i dont go 2 gym either but it works
+Ron Burgendy Changed it. Does that satisfy your criticism? It's called genetics, as well as the angle the photo was taken making an "illusion". Not noticeable irl.
Haha I did the same thing
Jeff's Triceps also have Triceps !
*I made my cat do this workout, now little Timmy is a Lion*
🐺🦁
It's Big Timmy now
Haha perfect!!
Roar
Jeff, you‘re one of the reasons why I changed my major from Biology to Kinesiology.
Well since you where a hip major wonna help me with my HW?😁 😂
SafeCheck A hip major?. What class do you have HW on?
@@UnemployedDoctor Sorry auto correct. Meant to say bio major. Anyway biology HW😂
SafeCheck Baby! I said what class?
@@UnemployedDoctor Biology 😂 I call it bio
I tried it and I'm already seeing the results
Hahaha
well that’s king of the pirates for you
@@salaudeenilyas3680 you got the joke bruh😶
monkey d.luffy Yep it’s the real deal, added 2 in to my arms since watching this video
@@Spaceman2484 thats nothing bro I'm 5 and i bench 300lbs
My triceps went up 2 inches in size from just watching this
Mumbo Elite I had something else that went up 2 inches from just watching this. 🤔
Yours just went up 2 inches? Mine went up 5 inches and grew 10 inches
Watch it 3 to 4 time in a day 👍🏻😉
It's hard to believe this man is 43.
Fuck off is he 43! Thought he was like 32/33
looking healthy will do that to you.
Oof
Easy. Keep training and no steroid.
Training with Jeff only 2years+ took 10 years off my life..I also feel younger.
*Daddy Jeff please do next time 7 minute Bicep workout with only 2 pair of Dumbbells*
*Hit like* so Daddy Jeff can see.
... you need to get outside more often
Lil Dante Yeah, sadly we don't have gym here, i do Calisthenics + weight workout.
Auto blipper Obviously it's a joke.
Jeff, please go to Joe Rogan's podcast
give the people what they want!
I'm investing on this comment
This needs to happen!!!
I concur
Hell yeah! That would be such an enjoyable JRE, especially for both of them lol
I think we need to go to the JRE comments and request athlean x lol.
Nice hair Jeff 💪🏼
@JCmasters100 Nah, he shredded them.
That's a wig split
Amazing how you never run out of ideas Jeff!!! It would mean lots if you saw my transformation I recently made Jeff!!!
TILSON MEDIA - I know your transformation must be amazing! I also made an impressive transformation, keep it up, we can’t fail with Jeff!
I was at a hotel the past 5 days and could’ve really used this as their dumbbells only to up to 50lbs... oh well, saved for next time 😁👍🏻
'Only' lmao
Yes only. You can't farmers walk or do split squats or DB benching with just 50 lbs and expect to get anything if you're not scrawny.
Kevin Tran Yes, you can. Look at all of Jeff's workouts with lighter dumbells. He has so m at of them.
weird, you lift that hard and yet you have no idee of what to do :-) muhahahaha
@@lottessteg weirdly common mate.
I love this channel. Not for the exercises. But for the explanation of the "logic behind the exercises".
The WHY is important.
I just found this video last night. I did it a few minutes ago. My triceps are burning and the skin feels tight like I instantly got “swole”! And it only took 7 minutes. I like it. Now I’m gonna eat some ice cream and do the exercise again!
Okay, what & how... That metal music where & who do I get it from?
New 5lb dumbbells and I’ll be working this into arm day.
Testosterone
don't do bro-splits.
Waiting on some 2.5’s before I try this
Is 15 bad?
Depends on your strength level, but I always try new workouts with light weight to get the form down before I increase the weight.
I closed pubg to watch this video!
👌
Yo brah cod is out
You better not open it again
Lee Haswell cod sucks
Lee Haswell cod is 4 gays
Jeff is THE Wolverine of workout gurus...
He's the best at what he does...
Hands down...
Vincent F barbarian body pretty gd too
Jeff how about such a routine for biceps? My triceps are overpowering my biceps and I wish to change that.
Much appreciated
The Consolian Go check out Bro Science Life’s channel. He’ll show you how to use any workout or piece of equipment to target the biceps! “Cheat on your girls, not on your curls”! Haha!
Just make it your priority 6-12 reps 3-5 sets 2-3 times a week they will start growing an RPE of 7 or 8
@@garypriest7679 Biceps 3 times a week? Doesnt seem to be a good suggestion. If I train back my biceps are involved too that would be 4 times a week.
You don't need an RPE for biceps. They'll recover quick
Gary Priest Yes. No matter what else you do, as long as you count to 6-12 your biceps will magically grow. Regardless of progressive overload, form, intensity, workout selection. But if you count to 12 and it still feels like you can do a couple more, DON’T! 12 is the magic number. If you do 13 then your gains will disappear.
Those puma pants have become a legendary staple to the fitness community
Guys I just tried this and I gained 5 pounds of pure muscle
You'll need more ink next time
Is it permanent?
@@Marcus-wj8jz Ironically it'll fade with time.
@@transcript.16a97 absolutely remarka-
Oh someone made that joke already.......oh....uhhh
@HiIamFin Bet
Why isn't anyone talking about that metal track? I need to know the band!
Barely noticed I was too busy struggling and or screaming
Sir Jeff where your son🤗 Mr. jesse😅😅 we need to see Jesse's bodybuilding progress 😎😎
It is literally shown in the video before this one...
NIC1⃣📹 Jeff Sir, please make a video of 10 commandments for bigger n wider back exercise plz..🙏🙏
Jeff, you are THE most knowledgeable trainer I have ever seen. Thanks!
You are honestly the best change I had in my life, I got fit because of your workouts and how you taught everything
I only have one elder brother and no sister, my brother said Jeff Cavalier is a fake and a liar. Now I'm the oldest son.
did you bury him in your garden or the locale forest?
😁👍
That moment when Jeff's hands are thicker than your legs
To increase your subscribers 3-4 times you can do dubbing of your content in different languages
PlanetMech he already does
uhチュンチュンマル
Why the bobs?
Good idea, I found AthleanX in Thailand..
Just when I’m wondering how to build my triceps in comes Jeff with the best tricep exercise routine ever
ജെഫ് കവലയിൽ fanz ഉണ്ടോ?😍
Hey Jeff I tried that 7 min triceps work today oh man it was brutal my triceps are hurting thanks for the tips . Also I tried the bicep routine omg i couldn’t feel arms after . Again thanks I love your videos and I am huge fan .
even his face muscles are more developed than my biceps
That veins...
NO VEINS NO GAINS!!!
Armahn Dann More like “No Gains, No Veins”
💪🏽
@@Spaceman2484 so does it mean that vein=gain?
Don’t get me wrong, I’m pretty sure it is but is it a significant sign?
Bro, where do I find this work out music?
Hey Jeff, my thanks to Team Athlean for keeping the great training options coming! I'm 55 and in week four of AX-1 and loving it! I'm modifying where I need to, but seeing improvements in strength, agility and endurance every day.
Amazing bro keep it up!!!!
Wicked information Jeff 👏👏👏 as usual pal!!!!!!!
*Contrarian comment telling Jeff not to do Joe Rogan's podcast.*
Bit of reverse psychology eh?🤔
Some Random Name I hate listening to podcasts so idc
How do we do this? What’s the timing for each combo to make it 7 minutes?
Jeff, can you make a video about corrective exercises for bow shaped legs.
I don’t think exercise corrects that it’s a condition
Jeff already has a video on "how to fix Knee Valgus" (knock knees). Maybe he can share info on the opposite as well.
My hand hurts within my performance of using dumbells and I’m developing bumps on top of the base of my hand below the fingers... what am I doing wrong?
That happens from the grip of the dumbell being rough and hurting your hands as you squeeze them. try wearing gloves and not gripping the dumbell so hard
Dilan T27 Thank You.
After a few weeks of using them your skin will adapt and get rougher where you hold them, your grip will improve and the bumps will go away. If you want to improve your grip quickly hang from a bar that has rough material or something.
Yeah Jeff! My favorite videos are the ones where you get your pump on! This will definitely be done tomorrow for push day. THANK YOU for a great LONGHEAD shredder. Just what I've been wanting.
2:57 the skeleton in the back is on some MAJOR lean 😂
I just ended physiotherapy, and i really wanna thank you for the all knowledge you are giving to us.
You are doing amazing work, THANKS A LOT :))
No BS. Pure knowledge. AX means business
pls more of these dumbbell workouts
greet´s from Germany
Music is killer! Works for killing triceps! Tomorrow's workout just got 7 minutes longer!
You did it again, Jeff: Today is chest/shoulder/tricep "push" day in my schedule. Definitely gonna give this a try! I love the "sore in 6 minutes", "murder your [insert muscle group] in 7 minutes" etc. videos!
I'm building triceps just by watching this.
I can't thank you enough Jeff
..I am a research scientist but I was once competing in India for mma, rock climbing and rafting but I met with an accident and had to be bed ridden for couple of years I wasn't that shredded person ever but being from a military background I was always into fitness but I Gaines 140kg while recovering from multiple broken bones and ligament damage I am 6.2 in height.... when the recovery period ended I suffered a health issue where I suddenly lost a lot of weight but not in the good way retaining some weight around thighs, stomach and butts, I hated they way I looked and suffered depression and had wrong thoughts...I was so embarased from the way I looked that I gave up on exercise ...but one day I fell to my lowest and couldn't go anymore down ...I was randomly browsing through TH-cam when I found your channel ..it changed my life and your professionalism motivated me further and I once again was able to commit to a routine and be consistent..well it has only been 3 months but I have set a goal for myself that I will achieve in 1 year following your guidelines for different excersises and routines from TH-cam... I don't know how I should thank you brother.... I will post a TH-cam video of my transformation dedicated to you one year from now ...thanks a lot man ..you don't know how much it means to me
How is it going?
@@ggGrey goin good brother, how about you?
@@yashsharma682 I'm good myself too. I was asking because you said you'd post a transformation vid but there wasn't one. Not that I'm asking you to, but I was very curious how you were doing, seeing that you came from such a low point after being apparently at the top of your game. Must've been so hard.
Glad to hear you're doing well and gotten better since (I'm assuming). Keep going good! :-)
@@ggGrey Oh yes, didn't get time to do that, completely skipped my mind, let me do that this weekend :)
@@yashsharma682 Awesome.
Hi jeff! An important question.. i would love if you could reply..
In one of your videos from 2015(jeff cavaliere meal plan and workout) you mentioned that youre drinking pretty much sparkling water.. so im drinking it aswell on a daily basis.. around 1L per day(more or less).. but i saw couple of articles about damages it can cause (all of the body acidity issues, running out of calcium due to over acidity etc). Could you tell your scientific opinion about that? because i really trust your opinion. Thanks!
Love all of your workouts very effective 😊
I like this guy and his no-nonsense attitude. I'm not really interested in building a big set of muscles but his exercise, diet, and motivational videos have helped me a lot recently. I lost about 15 pounds in the last three weeks and now have a BMI which is considered normal. At he the same time my blood pressure has gone from about 130/85 down to 120/75. If I can drop another 10 pounds I may celebrate with a piece of carrot cake. I already look and feel ten years younger and I think the next ten pounds lost will shed another decade from my visage. Thanks Jeff!
Jeff: take 60 second rest
Dumbbells: thank god
Hey Jeff! I was wondering if you could do a video about rest times between sets and however much in depth you can go in them. I watch a youtuber called Jeff Nippard and he recently did a video about this topic, just wanted to know what your recommendations are.
Edit: In the video there were recommendations based on studys to take rests of more then 1 minute and even goin to say that its beneficial to take 3- 5 mins breaks between set for optimal "gains"
*No views 18 Likes*
that s because everyone know s that it s going to be good
What a video!! First part no talking and indeed memorable :-) Afterwards good talking trough.
Thank you man!! Great pump workout
Stimulate not Annihilate
Brilliant philosophy from the legendary Lee Haney 🤙
It all depends on how much rest you get.
My elbows hurt doing these.
Hi jeff! Thanks for this video ... Was thinking about hitting those demn triceps when you video came in ahaha :D
Yolo Lollipops same here man😂😂
For sure...
Hey Jeff when I do the lying DB extensions (DB Skull crushers), I feel discomfort near my elbow region. I am not ego lifting with heavy weights. This is merely with 30 lb dumbbells. Should I drop the weight or do you have a tweak to the motion I can do to prevent that discomfort?
Why do you think he would respond?
First
-_-
This is INSANE. Start with 15lbs even if you think you know what you're doing. I've never broke a sweat so quickly!
People request Jeff to go to Joe Rogan's podcast should just stop. Joe is a backstabbers, seriously he's fake and Jeff needn't be near toxic people.
Taking Care evidence ?
i think i missed it but how many reps do we do for each workout
Choose a weight that allowed you to fail at 10-12 reps, if you don’t have a lot of dumbells then complete as many reps as you can
Hey jeff ! Does this exercise increase the arms size !!? Just because we're hit the triceps ?? Or not !
Bro very nice and helpful to in home
Thanks dude 😘😘😘
Love your videos bro...keep them coming..I am the first like
Nepali le chance matra paunu parcha 😂
@@aushera tei vaneko bro.... frist view garnu paro vaneko
@@roshankarki9061 jeff bhai is 😍
@@aushera jeff vai lay love react garday hunteo
@@roshankarki9061 solti le bhasai bujhdainan 😂 😂
He is getting ripped as he is getting old!!!
Khabib Nurmagomedov physique video please !
Say what you will about that scumbag, his body isn't actually good for an MMA fighter.. Even in his division, he looks ill.
Get off that bandwagon, loser. :)
OmegaSanction How is he champion then? You're the ill scumbag, do something with your life instead of judging successful people while eating your donuts, you should be ashamed of yourself.
Wow this works!
Thanks Jeff!
I did it as my triceps finisher and halfway through I was literally dying lol....
Oh shit I feel stupid now 😂 i was doing those workouts during the summer thing it was for biceps, chest and forearms but nope its for triceps fml 😶
Biceps are overrated. Triceps are bae
@@Gametuts110 but what about biceps and triceps 👀 I got both 😂
@@marquez2390 do you work out?
Marquez23 gotta eat more then
@@marquez2390 😕 how many times a week?
Perfect.
Video First, Explanation later.
Good improvisation Jeff.
Guys I did this exercise once I gained 144 pounds of lean muscle in 10 minutes so worth it
*Dumbell means "Idiot" in Ilocano language*
_TheMoreYouKnow_
1:23 great exercise, thanks man, subscribed
Hey i am perplexed here ive been looking around on the internet to find that as a teen. Ahem a overweight teen its hard to find a way to diet or be in a caloric deficit without stunting growth i think alot of pepole touch on the subject of just how to lose weight but no one so far has given me the answer to lose weight and not stunt growth
Btw ik this isnt a weight loss video but i truly feel that jeff is the only person i can get a straight answer from. Thank u
Great workout but what I did before using weights is I ran through each movement without any weights. This had me focus on the movements, positions, etc just to make sure that when I put weights in my hands I was for the most part executing the correct movement. It also gave me a bit of a warm-up as well.
Nice vid man much appreciate sharing the info 💪🏽👌🏽👍🏽
I made my pet hamster watch this, now he has triceps.
DaMandem did he turn to a beaver too?
Wondered why my triceps just got shredded, then saw the notification to this video
I like this kind of videos most! Please make the same video on the other groups of muscles, especially legs.
Thank you!
Ah, and please, make a whole video about drop sets! And about reaching that vital failure! Because sometimes it is difficult to reach that state, when I have to overcome that burning feeling in my muscles, instead of being not able to make one more rep with big weights.
I’m confused are these rep based, time based, or until failure someone please help
Yeh ikr wanna know this too
Failure
Always gives great info,Jeff!! Simply the best!!
1:00 - lying db extensions > close grip press
1:46 - overhead db extensions > floor dips
2:24 - kneeling db kickbacks > close grip pushups
Love the workout and the music is awesome!!
Don't know if you'll respond to this, but which other muscle groups are effected by this? I expect the chest and to some extent core? But can you tell which ones get benefitted from these exercises?
thank you Jeff..always very informative.
Great tricep workout! Really burned just like you said. Took several minutes for the burn to go completely away.