What’s the right way to do a tricep pushups?

Sometimes it pays to make things harder than they are. Just like a bottle of wine on a hike for the perfect cheering photo up on the hill. Do you know what else it's worth? Turn a push-up that's difficult enough into a triceps push-up.

While we feel sorry for our lazy selves, sometimes you have to feel sorry to feel the thrill of a screaming – but sculpted – triceps. Triceps pushups, focus the spotlight on your upper arm muscles to make them stand out and attractive. Do not you believe me? Well then not! But listen to what Geoff Tripp has to say, "Regular pushups are burning, but they recruit all of the main pecs – your pecs, shoulders, triceps, and core – so the effort is spread across multiple muscles." And just in case you have no idea who Geoff Tripp is? Google and be shocked!

Tricep Pushups And The Right Way To Do It!

Let's get down to business now! Below is a step-by-step guide on how to do triceps pushups properly!

  1. Start with a high plank position and with your hands just below your shoulders. Now try to get your core engaged by pulling your belly button towards your spine.
  2. Keep your legs straight and your hips straight. Pull your arms closer to your sides so that your elbows are pointing back, and drive your hands into the floor to keep your shoulder steady.
  3. Now slowly lower yourself towards the floor while pointing your elbows back and keeping the core engaged. Lower down to your arm, elbow, and shoulder to form a 90-degree angle.
  4. Press hard enough into the floor to lift your body back up. And that's one, a repetition.
  5. Aim for two to three sets of triceps pushups of 10 to 12 repetitions with an interval of 30 seconds. And if at any point you can't slide back into a plank, try dropping on your knees to do the trick and continue with the set.

Why should you do triceps pushups?

Triceps pushups target your upper body compression muscles, namely your triceps with supplemental support from the muscles in your chest, core, and shoulders. While regular push-ups – with your hands – work with your chest and upper arms, triceps push-ups target the tris and shoulder in particular.

Triceps pushups are an amazing strength builder without a doubt – but also some kind of catch-22 in that you need strength to do them. If your torso is still in progress mode during a triceps push-up, it's easier to make the movement a bit easier by placing your knees on the floor so you can build that basic tri-power. However, make sure to still keep your elbows close to your chest when practicing a triceps push-up so this is challenging.

Reverse triceps pushups:

A reverse push-up is very different from your regular push-up. Reason? This is because the resistance you experience when performing such a resistance is provided by your own body weight, just like a regular push-up. Otherwise, the two exercises have little in common. However, triceps pushups are popular with those using the bar method as a triceps strengthening exercise. However, you may need to be careful to maintain a very limited range of motion to avoid injury. Do you want to know how? Below you will find step-by-step instructions on how to proceed!

  1. First, sit on the floor and place your arms slightly bent on either side of you with your palms flat on the floor. Your arms should be just below your shoulders and your legs should be straight out in front of you with your heels pressing into the floor. However, stretch as much as you can.
  2. Now push your body off the floor by stretching out your arms. And as you do this, try to pull your shoulders back to activate them as stabilizers. Hold this position for about 30 seconds before slowly lowering your body to the floor.
  3. For this exercise to be done safely and effectively, try to minimize the number of slow repetitions possible. Aim for 1-3 sets of 8-12 repetitions in each set.

A word of caution, try to move slowly and purposefully as trying to do as many repetitions as you can as quickly as possible isn't key and won't effectively attack your triceps. Rather, it could lead to a shoulder injury. Maintain the correct shape, keep your spine straight and your hands under your shoulders at least, as I always say that correct position is the main foundation for any workout and plays an important role in avoiding injuries of any kind.

Some great triceps pushups:

  1. Traditional triceps push-ups

To do a traditional triceps push-up, take a normal push-up position and place your hands close together but below shoulder level – between your chest and neck – to target your triceps.

  1. Med Ball version

To create a version of the med-ball, take a push-up position with your hands close together on a med-ball or basketball. Not only does this variation force your triceps to work harder, but it also helps improve your balance and core stabilization because your hands are on an unstable surface.

  1. Inverted hands on the med ball

To do an inverted hand on the med-ball, start with a sitting position with the ball behind you. Performing a push-up with your hands on a medical ball or basketball also strengthens your hands and wrists, which is very important for pushing and blocking in soccer and passing in basketball. Now place your hands tightly together on the ball, either with your fingertips back or away from your body. The key is to keep your elbows close to your sides and straighten your legs with your heels on the floor. And more intensity needs to be applied on your heels than with your knees bent and feet flat on the floor.

Intermediate: To make these push-ups a little more challenging, try moving your heels on a bench or chair.

  1. Neutral grip version (practical dumbbell handles)

Assume a push-up position in which two dumbbells are placed vertically close together a few inches apart and your hands grasp the dumbbell handles with your palms together. Keep your head and shoulders in front of the dumbbells to isolate your triceps, making sure the dumbbells are just below your upper chest.

  1. Reverse dumbbell version

This variation of push-up begins with a pair of dumbbells placed vertically behind your back close together. Now sit on the floor with your legs outstretched and rest on your heels. Grasp the dumbbells with a neutral grip and try to push yourself up. Do not try to bend your knees. Keep your back straight, your heels in the ground, your knees straight, and contract your triceps at the top of the movement. Slowly lower to the starting position and repeat. You can make this workout more challenging by doing the exercise with your heels on the medical ball, chair, or bench.

  1. Swiss ball version

The Swiss Ball version of Tricep Pushups is perhaps the most difficult of all versions. To do this, take a push-up position with your hands close together on a Swiss ball. Now place your hands under your upper chest and let your head and shoulders protrude above your hands. The unstable Swiss ball challenges your core muscles in addition to your triceps and upper body muscles to build size and improve balance between your upper and lower body. However, make sure to tone your abs to prevent your lower back from sagging or the whole point of these push-ups will be in vain. Try doing the exercise with one foot off the floor for the extra intensity, as well as improving balance and core strength! Sounds challenging, doesn't it? That's because it is!

  1. Toes on the Swiss ball

Another challenging twist on triceps push-ups. Assume in a push-up position with your hands close together on the floor and your toes on the Swiss ball. The unstable Swiss ball challenges your core muscles in addition to your triceps and upper body muscles to build size and improve balance between your upper and lower body. And for an even bigger challenge, do the movement with one foot off the ball.

Conclusion:

Pushups are really hard. And it's only natural that the body wants to drop your hips and straighten your arms. Whether you like it or not, maintaining proper form is important to prevent injury and build strength. So make sure your core and body stay in a straight line throughout the movement, with your arms close to your sides, then slowly lower them to 90 degrees and extend all the way up.

Spiderman Push-Ups: One Bodyweight Exercise to Rule Them All

Pushups are the gold standard in bodyweight training and at home. In fact, they probably deserve to be the first exercise from toddler to senior. They don't require any special skills or genetic predispositions at any level, they are adaptable to almost any situation, and they never let you down, get easier, or cease to be useful.

My grandfather, a veteran, would get up every morning until he died at the age of 94 and hit 20 pushups before we did anything else. No excuses. Do push-ups.

Increase your push up game

The Spiderman push-up is a variant that not only gets you out of the rut if a push-up bores you or doesn't give you the sense of achievement you long for, but also offers a full-body workout that hits a trifecta of strength, endurance and Agility in a movement that is difficult to control.

There are a few things that you need to be aware of before jumping into this move:

  1. They effectively hold a perfect plank position, top and bottom handles, throughout the position. That means whether you are in the up or down position of the push-up, you are maintaining a straight line from head to butt, you are not dropping your pelvis so it looks like you are about to hump the floor and you will feel tension through the length of your body. Just remember to avoid straining your lower back
  2. Your elbows don't try to escape and stay in place by your side throughout the movement. This is exactly what they try to do when you feel tired or lack the flexibility to get your knees in the right position. You want to feel the power build up through your arms and upper body, and then conquer those elbows
  3. You will open your hips at one point, meaning that you have an antagonistic interaction that is taking place between the tension in your body and the loose movement of your leg that opens up as your knees move towards your elbow. You want your lower body to be included, not left out. Therefore, when you raise your knees, focus on the shape and strength of your legs
  4. You need to think of this exercise as both unilateral and bilateral as it goes both ways. So try to feel the shifts in movement and tension through your body and react to the forces that are at play. You want to create variations that change the needs of this exercise and then you want to know the flow of movements

With that in mind, the instructions in this video are straightforward. As I said earlier, this is not a complicated exercise, but when you think about the technique and form requirements, there are many challenges you have to overcome to complete them.

When you're ready, you can make a pretty strong case for building a full, high-intensity workout around the Spiderman push-up. Change the pace to controlled, slower movements and you'll create constant tension in your muscles to emphasize more strength.

Increase the pace while maintaining strict form and you should be able to create a strenuous full body HIIT workout. Do it casually, including to warm up, and you could get all of your joints moving and feel like you open up a little.

Just keep that strong line that runs through your torso so that you don't twist or collapse at any point. Otherwise, adjust the rep scheme, your rest time between sets, or whatever so you don't blow away unnecessarily.

The key to bodyweight exercises (especially pushups) is how you can sit in the driver's seat and do them the way you want.

The Spiderman push-up is pretty good at giving you feedback on your entire body, and it can probably teach you a little more about yourself and your weaknesses and strengths.

Spiderman Push-Ups: One Bodyweight Exercise to Rule Them All

Pushups are the gold standard in bodyweight training and at home. In fact, they probably deserve to be the first exercise from toddler to senior. They don't require any special skills or genetic predispositions at any level, they are adaptable to almost any situation, and they never let you down, get easier, or cease to be useful.

My grandfather, a veteran, would get up every morning until he died at the age of 94 and hit 20 pushups before we did anything else. No excuses. Do push-ups.

Increase your push up game

The Spiderman push-up is a variant that not only gets you out of the rut if a push-up bores you or doesn't give you the sense of achievement you long for, but also offers a full-body workout that hits a trifecta of strength, endurance and Agility in a movement that is difficult to control.

There are a few things that you need to be aware of before jumping into this move:

  1. They effectively hold a perfect plank position, top and bottom handles, throughout the position. That means whether you are in the up or down position of the push-up, you are maintaining a straight line from head to butt, you are not dropping your pelvis so it looks like you are about to hump the floor and you will feel tension through the length of your body. Just remember to avoid straining your lower back
  2. Your elbows don't try to escape and stay in place by your side throughout the movement. This is exactly what they try to do when you feel tired or lack the flexibility to get your knees in the right position. You want to feel the power build up through your arms and upper body, and then conquer those elbows
  3. You will open your hips at one point, meaning that you have an antagonistic interaction that is taking place between the tension in your body and the loose movement of your leg that opens up as your knees move towards your elbow. You want your lower body to be included, not left out. Therefore, when you raise your knees, focus on the shape and strength of your legs
  4. You need to think of this exercise as both unilateral and bilateral as it goes both ways. So try to feel the shifts in movement and tension through your body and react to the forces that are at play. You want to create variations that change the needs of this exercise and then you want to know the flow of movements

With that in mind, the instructions in this video are straightforward. As I said earlier, this is not a complicated exercise, but when you think about the technique and form requirements, there are many challenges you have to overcome to complete them.

When you're ready, you can make a pretty strong case for building a full, high-intensity workout around the Spiderman push-up. Change the pace to controlled, slower movements and you'll create constant tension in your muscles to emphasize more strength.

Increase the pace while maintaining strict form and you should be able to create a strenuous full body HIIT workout. Do it casually, including to warm up, and you could get all of your joints moving and feel like you open up a little.

Just keep that strong line that runs through your torso so that you don't twist or collapse at any point. Otherwise, adjust the rep scheme, your rest time between sets, or whatever so you don't blow away unnecessarily.

The key to bodyweight exercises (especially pushups) is how you can sit in the driver's seat and do them the way you want.

The Spiderman push-up is pretty good at giving you feedback on your entire body, and it can probably teach you a little more about yourself and your weaknesses and strengths.

2020: The Year Push-Ups Were First Invented

Great coaches and coaches don't steal. You just take something that was there and name it after you. Yoga too pagan for you, how about mobility? Circuit training also YMCA-y for you, how about CrossFit? Dance for you, how about Zumba? CrossFit to CrossFit-y for you, how about F45? We could go on forever because it goes on forever.

However, during the Great Pandemic of 2020, trainers and trainers were left in the dust by a simple invention that seemed to come from nowhere. No dumbbells, no problem. No dumbbells, no problem. No kettlebells, no problem. You have a floor? Yes? Good, because you can push it away with your arms and get GAINZ!

The push-up is the push-up that we have all been waiting for

Everywhere, trainers and trainers have discovered pushups, also called pushups. Without a gym where the jealousy of the equipment is expressed, our fitness gurus rely on people to do what people have always done.

Pushups were invented in the later prehistoric period when the first people started to sleep on their stomachs and were forced to quickly push themselves off and run from the cave floor so as not to be eaten by a saber-toothed tiger or velociraptor.

It could have been both, but it happened very often. After a while, the prehistoric man – the faster you pushed yourself off the ground, the faster you could start running – doing pushups to improve the speed of escape inside the trunk.

After extraterrestrials came to Earth and ate all saber-toothed tigers and velociraptors, the need for pushups just disappeared and no one did this on Instagram until sometime in February 2020 when the first trainers who were at home before pushups and were invented took three minutes to explain the complications to get them right.

Pushups are king

Joking aside, pushups are your strength and conditioning rescue right now. And we are not overwhelmed to patronize you with push-up knowledge bombs. Below are a number of videos from Breaking Muscle's YouTube channel that could be helpful.

In addition, you can try this 8-week push-up strength and strength training plan.

We are all a little upset that we are not lifting as much weight as we would like. So let's look at a push-up variant with some dumbbells. Like most addicts, we need this update.

Then there is the sliding thing. You can probably find a number of videos on social media where people slide push-ups with rags on a polished wooden floor. They work and keep their place clean. It's hilarious. We wish we had thought of it first. Not.

If you don't like our snarky tone, you definitely have to try Coach Shane Trotter's videos and training programs. He is a good man and a great instructor.

A surefire way to do everything about strength is, of course, to slow it down. Temp training not only kills time, but also ensures effective strength building. The simplest movement with little or no weight can be a challenge.

And finally, cardio is great. Running may not be an option and you may not have a treadmill or rowing machine, but Spiderman pushups are the next best. Do it at a brisk pace and it will open those lungs. Do it slowly and in a controlled manner and it will open these joints.

Hope all these pushups keep you healthy. Stay healthy. Stay safe.

2020: The Year Push-Ups Were First Invented

Great coaches and coaches don't steal. You just take something that was there and name it after you. Yoga too pagan for you, how about mobility? Circuit training also YMCA-y for you, how about CrossFit? Dance for you, how about Zumba? CrossFit to CrossFit-y for you, how about F45? We could go on forever because it goes on forever.

However, during the Great Pandemic of 2020, trainers and trainers were left in the dust by a simple invention that seemed to come from nowhere. No dumbbells, no problem. No dumbbells, no problem. No kettlebells, no problem. You have a floor? Yes? Good, because you can push it away with your arms and get GAINZ!

The push-up is the push-up that we have all been waiting for

Everywhere, trainers and trainers have discovered pushups, also called pushups. Without a gym where the jealousy of the equipment is expressed, our fitness gurus rely on people to do what people have always done.

Pushups were invented in the later prehistoric period when the first people started to sleep on their stomachs and were forced to quickly push themselves off and run from the cave floor so as not to be eaten by a saber-toothed tiger or velociraptor.

It could have been both, but it happened very often. After a while, the prehistoric man – the faster you pushed yourself off the ground, the faster you could start running – doing pushups to improve the speed of escape inside the trunk.

After extraterrestrials came to Earth and ate all saber-toothed tigers and velociraptors, the need for pushups just disappeared and no one did this on Instagram until sometime in February 2020 when the first trainers who were at home before pushups and were invented took three minutes to explain the complications to get them right.

Pushups are king

Joking aside, pushups are your strength and conditioning rescue right now. And we are not overwhelmed to patronize you with push-up knowledge bombs. Below are a number of videos from Breaking Muscle's YouTube channel that could be helpful.

In addition, you can try this 8-week push-up strength and strength training plan.

We are all a little upset that we are not lifting as much weight as we would like. So let's look at a push-up variant with some dumbbells. Like most addicts, we need this update.

Then there is the sliding thing. You can probably find a number of videos on social media where people slide push-ups with rags on a polished wooden floor. They work and keep their place clean. It's hilarious. We wish we had thought of it first. Not.

If you don't like our snarky tone, you definitely have to try Coach Shane Trotter's videos and training programs. He is a good man and a great instructor.

A surefire way to do everything about strength is, of course, to slow it down. Temp training not only kills time, but also ensures effective strength building. The simplest movement with little or no weight can be a challenge.

And finally, cardio is great. Running may not be an option and you may not have a treadmill or rowing machine, but Spiderman pushups are the next best. Do it at a brisk pace and it will open those lungs. Do it slowly and in a controlled manner and it will open these joints.

Hope all these pushups keep you healthy. Stay healthy. Stay safe.