Do 4 of these with each hand then switch arm. P90X Final and This Month's Rotation. Then you change that to military push-ups (your hands are close to your sides). Bend your arm so that the weight is lowered behind your head. Im a P90X disciple, and caught this reference back when I first started the second phase. I love workouts that are just absurd and I have found it. As you may remember, the sheer number of push ups requires a woman, no matter how strong, to eventually drop to her knees to pump them out. 18 TRICEPS - Throw the Bomb 19 CHEST - Clap or "Iyo Push-Ups 20 SHOULDERS - Slo-Ma Throws 21 TRICEPS - Front-to-Back Triceps Extensions 22 CHEST - One-Arm Balance Push-Ups 23 SHOULDERS - Fly-Row-Presses 24 TRICEPS - Dumbbell Cross-Body Blows R 01 RT3 10 WORKSHEET CHEST, SHOULDERS, c Warm-Up (8 13 17 10 w & TRICEPS .52) DISC 9 (. R Is Zo Cool down and stretch. One-Arm Balance Push-Ups. These are just like normal tricep extensionsbut, yep youre leaning to the side. Its just good old fashioned weight lifting 101, this stuff has been around a long time. These are just like standing tricep extensions but you are adding the Front part to the exercise. WORKSHEET WORKSHEET WEEK 1 WEEK 2 WEEK 3 WEEK 9 WEEK 11 WEEK 1 WEEK 2 WEEK 3 WEEK 9 WEEK 11 This routine is Copyright 2010-2020 Extreme Fitness Results L.L.C. They are called 2-twitch because you use your fast and slow twitch muscles for this exercise. The nutrition plan is designed to help you change your body composition, not just just lose weight. I believe this works better with resistance bands because the resistance increases as you go up. I would give it 6 Charles Faces but due to company policy that is not allowed. All I can say is that my body felt the shock after a week of cardio, yoga, and core synergistics. Its a great resource and I genuinely value it. If you want size, pick a heavier weight and do lower reps. By far the best workout of the P90X series. P90X Chest Shoulders and Triceps Review. Finish up and do some jumping jacks, some running lunges and youre done with the warm up. This destroyed me! Meaning instead of only going back behind your head, you also go in front of your face. Its finally over! This concludes my review onP90X Chest Shoulders and Triceps. Be sure to point your elbow straight up at the ceiling. Throw the Bombs; Plyo Push-Ups; Slow-Mo Throws; Front-to-Back Triceps Extensions; One-Arm Balance Push-Ups; Fly-Row-Presses; Dumbbell Cross-Body Blows; At least with Chest, Shoulders & Triceps, the number of TRX-ready P90X moves is dwarfed by the number of those that aren't particularly susceptible to TRX treatment. This is sort of like the Scarecrow and Throw the Bomb put together. Do a push-up, and do the other side. Two Twitch Speed Push-Ups [1:43 sec]: Do 3 fast push-ups, and then 3 slow push-ups at Tonys count. Clap or Plyo Push Ups = 15 (+2 Bonus) Front to Back Tricep Extensions = 12 Reps (each side) at 15 lbs. Lift them again out to the sides to shoulder height, and then lower them again. If you choose the right weight, it will seriously burn after a few seconds. The jury is in recess about this exercise. If youre using dumbbells, this is just like throwing Cross-Body punches with dumbbells. These are just like the scarecrows you did previously but your arms are parallel from shoulder to fingers. Overhead Tricep Extension [43 sec]: Hold a heavy weight behind your head with both hands, and straighten your arms so that the weight is raised above your head. I have never done push-ups this way but Julie teaches this in her boot camp classes. Here, you need a piece of cardboard or something that will slide easily on the floor. Fly, Row, Press 24. - Duration: 2:23. Imagine you are a quarterback and are throwing a bomb (throwing a football as far as you can). Then come up to a side plank as we see Julie here doing side planks. Hold a light weight youre your head, and elevate it back as if about to throw it. If you are using resistance bands, you just did these a minute ago. 19.Clap or Plyo Push-Ups. This is just a fancy name for doing 4 different exercises and combining them into one. Cool off with some ballistic stretching, shaking your arms out, followed by some huggers. The best part of P90X is this here is where it just gets out of hand. This was a very cool exercise. Sit on your heels and finish of with your childs pose. You stop when you cant do any more. P90X, on the other hand, is designed with a different purpose. We use cookies to ensure that we give you the best experience on our website. 37 mins 45 secs, Intense. If you want a 25% discount sign-up as a Coach and spread the word! I am using the Bodylastics resistance bands. These rock!!). As a result I was having minor back problems and getting flabby. Same as DVD. Throw the Bomb [1:08 sec]: Stand in a boxers stance, hold a light weight in one hand overhead, and cock it back as if about to throw it. If I wasnt done already then I didnt express my tiredness in the 2-twitch push-up. P90X Chest, Shoulders, and Triceps Review Pablo 2013-01-23T11:24:03-05:00. Your email address will not be published. The Chest, Shoulders & Triceps workout is is my least favorite P90X strength training workout. Lying Tricep Extensions [53 sec]: Lie on your back, weights held above your head, and then lower them to the ground on each side of your head. Good job Joe, Keep up the work, drop me a line if you need anything. No more than 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X Results and Recovery Formula. This is where the resistance bands really show their superiority, the more you throw out the harder the resistance. This program made me long for the first Phases Chest and Back DVD. With all the other P90X workouts, they were decent, but I would not call any of them hard, where I actually had to dig down and apply some serious effort to complete the workout. 18 TRICEPS - Throw the Bomb 19 CHEST - Clap or Ptya Push-Ups 20 SHOULDERS - Throws 21 TRICEPS - Front-to-Back Triceps Extensions 22 CHEST - OneArm Balance Push-Ups 23 SHOULDERS - Fly-Row-Presses 24 TRICEPS - Dumbbell Cross-Body Blows / 13 Warm-LP (8:52) j 24 zo 2-0 R R 20 R 30 Water Break (0:53) -2-0 10 13 16 RIO w w 2-0 10 R IOW R RIO w One Arm Balance Push Ups = 13 Military Style (with Leg Raise) Fly Row Presses = 8 Reps at 15 lbs. This is probably because of my ectomorph upperbody. When your arms are in front of you, bring your hands back to your ears then go back to the parallel position with your arms in front of you, then bring your arms back down to your sides. Clap or Plyo Push-Ups [29 sec]: Do a push-up with enough spring that you come off the ground and clap your hands, or come off the ground altogether. Clap or Plyo Push-Ups. You start out with a normal push-up but with one hand on the piece of cardboard you slide out with your hand then push yourself up then slide back in. Do a push-up, and at the top arch your back for height. Then if you want bust out a ton of fast ones as a bonus with Tony. I appreciate it man! Last week, I started my second block or phase of P90X. Front to Back Tricep Extensions. Then using the arm that is in front of your chest push to rise up your body. Need more P90X worksheets? Haha I know exactly what you are talking about Joe, first time I did P90X I was all amped up when I got past Phase 1..Just like you I was thinking I was about to to breeze through Phase 2then I felt like I got punched in the face Mike Tyson and got put back in my place. I loved every minute of it. Most guys think the biceps is the only way to add size to your arms. So its very important to work out the triceps as much or as hard as we do everything else. Most guys, want big arms, did you know that building the triceps gives your arms an overall increase in size? When you go down into the push-up, slide a hand out to the side on the towel. Same here. Clap or Plyo Push-Ups. My personal favorites are all the interesting variations on tricep exercises; from Throw The Bomb to Side Tri Rise, youll be pushing and punishing your triceps every which way. Most guys, want big arms, did you know that building the triceps gives your arms an overall increase in size? Like the name states you are lying on your back. We all want em, we all focus on it, but most rarely see the kinds of gains they want, but the P90X arm exercises can change all that. I will note where. But its kind of got lost out there in fancy gidgets and gadgets and stupid things that dont work. Pike Press [48 sec]: Go into downward dog, butt in the air, feet on tiptoes, and lower your head to the floor for a push-up. Lots of sugar--I also ranked them in terms of calories per gram of protein, and the P90X stuff is higher in calories compared to all the rest.