60 minute beginner tricep workout with a pull up bar

Here's everything you need to try our 60 minute beginner tricep workout with a pull up bar. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
12/02/24
In This Workout
  • Circuit 1
  • Chin Over Bar Hold
  • Circuit 2
  • Eccentric Pull up
  • Circuit 3
  • Yoga Press Ups
  • Heel Taps
  • Circuit 4
  • Crab Walk
  • Elbow to Hands Plank

Circuit 1

Complete this round 3 times.

Chin Over Bar Hold

Complete 15 seconds

Coaching Tips For Chin Over Bar Hold

Follow these cues to perform Chin Over Bar Hold correctly:

  • Use a bench or box to find the position, do not jump or do a pull up
  • Create tension in the upper back and hold your chin over the bar
  • Do not rest your chin on the bar.

Circuit 2

Complete this round 3 times.

Eccentric Pull up

Complete 4 repetitions

The eccentric pull up is one of the most effective vertical pull variations.

Benefits of Eccentric Pull up

The main benefit of the eccentric pull up is it helps build strength in the vertical pull movement pattern which means it can be used to help people move towards their first pull up.

How To Do Eccentric Pull up

  1. Use a bench or box to find the starting position with control. This will allow stability going into an exercise which requires a lot of control.
  2. Pause slightly at the top to illustrate control of the movement.
  3. Lower yourself towards the floor, keeping a tight midline throughout.
  4. Move through the full range of motion, including the very end of the movement until the arms are fully extended.

Coaching Tips For Eccentric Pull up

Follow these cues to perform Eccentric Pull up correctly:

  • Start with your chin over the bar, use a bench or a box to find the position
  • Control the descent as much as able
  • Keep your spine travelling in a straight line.

Circuit 3

Complete this round 3 times.

Yoga Press Ups

Complete 9 repetitions

Coaching Tips For Yoga Press Ups

Follow these cues to perform Yoga Press Ups correctly:

  • Use your triceps and shoulders to slide your head toward your feet from the bottom of press up position.

Heel Taps

Complete 20 repetitions

Coaching Tips For Heel Taps

Follow these cues to perform Heel Taps correctly:

  • Start by lifting the head and pressing the lower back into the floor, this will create tension in the abdominals
  • Slowly tap the heels, alternating each rep.

Circuit 4

Complete this round 3 times.

Crab Walk

Complete 10 meters

Coaching Tips For Crab Walk

Follow these cues to perform Crab Walk correctly:

  • Slowly moving weight from hand to hand
  • Moving opposite arm and leg at the same time.

Elbow to Hands Plank

Complete 12 repetitions

Coaching Tips For Elbow to Hands Plank

Follow these cues to perform Elbow to Hands Plank correctly:

  • From the plank position, slowly bring yourself to the top of press up position
  • Perform a slight pause each time you find a new position
  • Move slowly with control.

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This workout was made by Sean Klein

Sean Klein

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