Kindal rocking out some tricep extensions during the Tricep Finisher 5 Minute Fit Finisher.

Tricep Finisher - 5 Minute Fit Finisher

Are you ready to build some arm strength?

Todays Fit Finsiher workout is called Tricep Finisher. Creative name... I know. 🤣

But it's a really good workout that will test your arm strength in ways I know you've probably have never tried before.

In fact I'm pretty confident I'm going to introduce you to a brand new exercise today called Tiger Cubs.

Let's get into the workout.

The Tricep Finisher Workout

Here's the workout breakdown:

  • 30 second plank on hands
  • 30 second dumbbell tricep extensions laying on back
  • 30 second plank on hands
  • 30 second dumbbell tricep extensions laying on back
  • 30 second plank on hands
  • 30 second hollow hold
  • 30 second shoulder taps
  • 30 second tiger cub pushups
  • 30 second hollow hold
  • 30 second close grip pushups

This workout is exactly 5 minutes. You're going to transition from one exercise to the next with zero break. This means you'll lose some of the time in transition.

But you also won't get any rest. This is the trade off we're making in this workout.

Make sure you use lighter weights for the tricep extensions... I want you knocking out reps continually and not struggling with heavy weights.

Let's go through these exercises so you can make this workout... perfect for you!

Tricep Finisher Exercise Breakdown

Plank From Hands

Also called a top of pushup plank.

There are a couple things I want you to pay attention to while you plank during this workout:

  • Push through your shoulders hard and this will help you...
  • Lock your arms out hard and squeeze your triceps.
  • Try to get on your tippy toes as much as you can.
  • Hold your core in tight... don't get lazy through your core.

If you want to make it harder... you can always put your feet on a kettlebell or some unstable object like sliders. This will require your body to tighten up more.

Dumbbell Tricep Extensions

Be a little careful with this exercise. If you have not done tricep extensions for a long time... this can put a lot of pressure on your elbows. So make sure you go lighter than you think in the beginning.

Besides... the goal for this workout is get a lot of reps so a lighter weight is required anyway.

Step 1:

Lay on the ground and grab two lighter dumbbells. Hold them over your chest with your arms perpendicular to the ground.

Step 2:

You are only going to bend at your elbow... this is the hinge point.

Bend at your elbow until your forearms are parrallel to the ground. You can go lower... but please listen to your elbows. Squeeze the handles of the dumbbells a little. This will engage your muscles more for the exercise.

Step 3:

Extend your arms and here's an important point... squeeze your triceps at the top hard. You want to get that good flex of the muscle.

You'll only do a hard flex for a half second because... remember you want to rack up a lot of reps.

Hollow Hold

I put the hollow hold in this workout to give your arms a little break.

So make sure you focus on squeezing your abs as hard as you can for the full 30 seconds. Get the most from this break.

Step 1:

Lay on your back. Lift your shoulders off the ground by crunching your abs hard.

Step 2:

Squeeze your abs harder and try to lift your hips off the ground a couple centimeters. Your low back is being pressed into the ground HARD.

Hold on tight and keep crunching.

I wrote a blog post with a beginner ab workout you can do. This will teach you how to modify the hollow hold because this is a very intense exercise.

Shoulder Taps

I love shoulder taps. They get so hard.

Shoulder taps are more of a delt exercise but in this case you'll still feel the triceps working too... after all we are pre-fatiguing them. You can think of the shoulder taps in this workout as an active plank.

Step 1:

Get in a top of a pushup plank like we did for the first exercise.

Step 2:

Try to minimize your rocking as much as you can... while you take one arm and touch your shoulder.

You will just alternate each arm as fast as you can for the full 30 seconds.

Keep in mind... it's easy to rock back and forth while you're alternating taps. Try to keep your body tight and minimize this rocking as much as you can. Just trying to do this will help.

Tiger Cub Pushups

This is the exercise you've probably never tried before. It's tough... but when you look at it... what do you see?

It's just a tricep extension right?

Step 1:

Get in the top of pushup plank.

Step 2:

Keep your feet stationary. Let your butt come up to the sky as you lower your forearms down to the ground.

By the end of step 2... it's almost like your in a forearm plank... but your hips are high in the sky.

Step 3:

Press into your hands HARD and keep your body tight as you lift yourself back up to the top of a pushup plank.

It's just a tricep extension flipped the other way around.

Close Grip Pushups

The last exercise is a tough tricep burner... close grip pushups... also called diamond pushups.

Remember the pushup progression . It applies to this exercise as well... so choose the modification you need to complete good reps.

I also have a blog post all about how to do diamond pushups . So go deep there and master this exercise for some strong arms!

Step 1:

Get in the top of pushup position.

But this time make sure your hands are close together. I usually recommend about 2 to 3 inches apart.

Step 2:

Go down to the bottom of a pushup keeping your body tight.

Make sure your arms are close to your body. Your elbows DO NOT want to go out to the sides.

Step 3:

Push back up and really flex your triceps. Remember, that extra hard flex makes a huge difference to hit the muscle and get the right amount of stress on it.

Want To Workout With Me In Person And Get Trained?

I have a private fitness group called Fit Women's Weekly LIVE. It's a small group where I train and lead LIVE workouts every day .

There are only 300 members allowed in this group because I give personalize attention and coaching to my members. So if you want to workout with me and get the real fitness help you deserve ]. Go join.

There may not be spots open... but if there are... you should join today and snag one of the spots .

If you want to get free workouts and a consistent stream of my best wokrout tips and tricks... sign up for my Fit Finisher newsletter ] below.

Also make sure you follow me on social media. I am also doing fun things like workotus and cooking demonstrations.

Fit Finisher Newsletter Logo


5 minute workout Mondays... workout and sweat with me!

Podcast Wednesdays... learn the secrets of a real fitness lifestyle

Fit News Friday... my hottest training, cooking, and fit life tips

Kindal pointing up tell you to sign up for a free trial.
Fit Women's Weekly logo