45 minute advanced tricep workout with sliders at home

Here's everything you need to try our 45 minute advanced tricep workout with sliders at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Diamond Press Ups
  • Circuit 2
  • Slider Side to Side Push Ups
  • Press Ups With Single Arm Slide-Out
  • Press Up Body Saw
  • Circuit 3
  • Eccentric Slide Outs to Press Ups
  • Straddle Compression Walks

Circuit 1

Complete this round 4 times.

Diamond Press Ups

Complete 15 repetitions

Coaching Tips For Diamond Press Ups

Follow these cues to perform Diamond Press Ups correctly:

  • Keep the hips high and core tight throughout
  • If these cause any discomfort in your elbows swap the exercise.

Circuit 2

Complete this round 3 times.

Slider Side to Side Push Ups

Complete 6 repetitions

Coaching Tips For Slider Side to Side Push Ups

Follow these cues to perform Slider Side to Side Push Ups correctly:

  • Create a lot of tension in the side that is pressing
  • Try and use a single arm as much as possible and the other as a guide
  • Bring the chest all the way to the floor
  • Alternate between sides.

Press Ups With Single Arm Slide-Out

Complete 5 repetitions

Coaching Tips For Press Ups With Single Arm Slide-Out

Follow these cues to perform Press Ups With Single Arm Slide-Out correctly:

  • Create a lot of tension in the side that is pressing
  • Try and use a single arm as much as possible and the other as a guide
  • Bring the chest all the way to the floor.

Press Up Body Saw

Complete 12 repetitions

Coaching Tips For Press Up Body Saw

Follow these cues to perform Press Up Body Saw correctly:

  • Create tension in the abdonminals like a normal plank
  • Keep the hips and shoulders inline as you move
  • Keep the elbows locked.

Circuit 3

Complete this round 3 times.

Eccentric Slide Outs to Press Ups

Complete 5 repetitions

Coaching Tips For Eccentric Slide Outs to Press Ups

Follow these cues to perform Eccentric Slide Outs to Press Ups correctly:

  • Maintain a slightly rounded back throughout
  • Stay controlled throuhgout, only slide to where you feel comfortable
  • Lower the elbows and move into the bottom of press up position.

Straddle Compression Walks

Complete 10 repetitions

Coaching Tips For Straddle Compression Walks

Follow these cues to perform Straddle Compression Walks correctly:

  • With the feet in a wide base, walk the hands to the top of press up position
  • Slide to feet as close as possible to the hands, attempting to keep the knees locked.

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This workout was made by Sean Klein

Sean Klein

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