September 15, 2022

How to do the Triceps And Shoulder Pushups

What is a Tricep Push Up?

The tricep pushup is a compound exercise that targets all muscle groups. To perform tricep pushups, hold your body in a plank position. Keep your lower body straight and your upper body in a straight line. Lower your body so that your elbows are at a 90-degree angle to your ribs.

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Four Benefits of Tricep Push Ups

There are a few key benefits to regularly practicing tricep pushups:

  1. Tricep pushups increase upper-body strength. Similar to standard pushups triceps push-ups strengthen your upper body. They also work multiple muscle groups, such as the chest muscles and the shoulder muscles, like the anterior deltoids.
  2. Tricep pushups shape the backs of your arms. The tricep pushup variation is more focused on activating the tricep muscles by using a tighter hand position than regular push-ups. The tricep pushup is a great option if you are looking to increase your triceps size and relieve pressure from your shoulders.
  3. Tricep pushups increase core stability. Proper form will activate your stabilizer muscles, which include your abdominal muscles, lower back muscles, and lower back muscles. Tricep push-ups can help improve your posture by activating these stabilizing muscles.
  4. Tricep pushups are flexible. Tricep pushups don’t require any equipment making them great home workouts. To make it more difficult, elevate your feet once you have mastered the tricep pushup form.

How to do Tricep Push Ups with Perfect Form

Start with 2-3 sets of 8-15 repetitions for triceps press-ups. Your ability to maintain good technique will determine the number of repetitions and sets you should do.

  1. Place your feet on the ground and place your knees in an all-fours position. Your hips should extend above your knees. Your hands should be directly below your shoulders.
  2. To engage your lats, grab the ground with your hands and turn your shoulders inward.
  3. To lift your knees up to push-up, straighten your legs. Your legs should be straight or slightly apart.
  4. Engage your core and squeeze your glutes and quads. You should keep your chin down throughout the movement. It is like holding an egg under you chin. This position should be used for all repetitions.
  5. To make the downward motion, bend your elbows and pull your chest towards the ground. As you lower your shoulders to the ground, your shoulder blades will retract.
  6. Your upper arms should be parallel to your ribcage. Your wrists should extend above your elbows.
  7. At the bottom of the move, pause for one second.
  8. Maintaining your alignment, you can initiate the upward movement by pressing your chest into your elbows and straightening them. As you push towards the top, your shoulder blades should protrude.
  9. Continue the repetition by tightening your triceps.

How to work out safely and avoid injury

Before you begin an exercise program, make sure to consult your doctor if you have any pre-existing or current health conditions. To ensure safety and effectiveness, proper exercise technique is crucial. However, you might need to adjust each exercise depending on your personal needs. You should choose a weight that allows for you to maintain complete control over your body during the exercise. Pay attention to your body and stop if you feel any discomfort or pain.

You will see steady progress in your fitness and increase your body strength if you incorporate proper warm-ups and rest into your exercise routine. Your ability to recover after your workouts will determine your final results. To allow adequate recovery, you should rest for between 24 and 48 hours before returning to the same muscle groups.


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