 Welcome back to School Calisthenics, Jacko here on my own. This week Tim is off training some world champions or some of your other Paralympics but we are going to look at how to build triceps for calisthenics specifically but before we get started on that just click subscribe and then we will get right into it. So when we're talking about triceps we're talking about this muscle at the back of the arm here and we often think about it as being an extender of the elbow or straightening of the arm and in calisthenics what that looks for us a lot of the time is we're using things like the dip part where we're going into some dipping positions here. That's where the as we go down as well as bending the elbow we're actually taking the shoulder in behind us going to shoulder extension. In calisthenics some of the pushing that we want to try and do is in some of these overhead positions like in handstands so we need to train the tricep for that as well. The other benefit of the exercise we're going to show you here is we're going to train the core at the same time so we're going to be looking at our body alignment when pressing out which we don't get when we're in the parallel bars doing our dips so it's a nice variation for that I'm going to show you some ways to build up strength for that. Okay so the first one I'm going to show you is it doesn't need any equipment at all so we're down on the floor we're going to start in a elbow plank position and the first thing I want us to do is let those shoulders sit in a little bit and then going to squeeze my bum and get that all nice and tight and then make sure my abs are braced as if I'm ready to take a punch. Then from here what I'm looking to do is I'm going to drive down through my hands extend those elbows and push up to the top. What we don't want to do is either lead with the bum and push up here to make it your body find your way to make it easier or break in the middle here as I push up so I've got to make sure as I push with my hands I'm keeping my bum on and my abs nice and tight so everything moves up together my body stays in that nice straight line as I'm pushing up. I'm starting to get you cued around controlling through your abs and your bum to keep that body in a nice straight line with whilst your arms are doing some pushing motions and that's going to be really important if you want to progress your calisthenics any further. If you're finding that difficult from a strength point of view then what we can do is we're going to shorten down the lever that we're working from so rather than pivoting for the feet we're going to go down to the knees but the same principles apply I'm going to make sure my bum is on and my core is on the shoulders are sunk in nice so that when I press up everything stays nice straight in terms of that trunk body alignment. Okay so the second exercise we're going to show you is going to develop on from that and we're going to be using the rings and the rings are going to allow us to go a little bit deeper in terms of our range so rather than being restricted by the height of the floor we're going to be able to drop ourselves underneath and get a little bit further and drive back out. Now a couple of things to know is with the rings what's great about them is I can make this easier by standing further up and coming in and driving back out or if I really fancy myself I can take them right lower down here drop in nice and low and drive back out same principles apply must make sure you've got that bum on nice and tight core on nice and tight those two things blocking that body in position whilst you drop down further and press back out you can work yourself lower and lower gain deeper range feet further back to build up your strength progressively as you get better stronger stronger so we can make all those weightlifting squat guys unhappy again by utilizing the squat rack for this one but what we're going to use is the bar setup it's similar to with the rings yet just because we're using the rings allows a little bit of instability so we're adding a little bit of space about using the bar but the one thing that the rings allows us to is have a comfortable position for your hand if you're tighten the shoulder elbow or your wrist then this is going to feel a little bit harder for you so something to build up towards but the same way with the rings we're going to adjust the heights to make our to make the exercise easier or harder for yourself if I start with the bar higher up that's like having your feet further forward on the ring so if I start the bar high up here hands shoulder width apart walk back so I'm in a nice straight body alignment and then drop underneath press back up I want to make it harder we want myself in a little bit so I can start to drive those elbows even further underneath the bar core the glutes nice and tight keeping the body line straight as we press back out if you fancy yourself a bit and really want to challenge yourself then you're going to take that bar drop it down nice and low and then we're going to look to get under here and drive back down hopefully that's giving you some insight into how you can help build up your tricep strength as well as training the core to be able to control your body and trunk alignment during your calisthenics if you've got any questions about that just comment below in the meantime if you would like to see more of the videos from us and the content we'd love you to click subscribe which is up there we've got new videos coming out every week we've got challenges every tuesday and q and a's if you are just starting out we'd love to give you our free beginners guide which is just down there that's the link to our website making down that free and then if you'd like to see any more how-to videos and tutorials just look at the playlist up there