Triceps push-ups are a wonderful basic exercise for the whole body, which will help build muscle mass of the hands.
Wanting to get massive jars, people often focus on training biceps. But they make up only one third of the arm’s volume and in order to pump more cans, it is necessary to start training the triceps muscles of the shoulder. However, triceps are a larger muscle group compared to their glamorous rivals on the other side of the humerus. Therefore, if your hands do not differ in impressive volumes, ignoring triceps is pure madness.
This muscle group owes its name to the fact that it has three heads — lateral, medial, and long — each of which needs to be worked out to increase the strength and size of the upper arms. Fortunately, you can train all three muscle heads at the same time, if you choose the right exercise, which is the reverse push-ups from the bench and the option on the uneven bars.
Read on and get a comprehensive guide on how to perform this classic exercise with body weight, including some of its variations, designed to complicate the task after you master the basic version of the exercise. Also, these variations will help you progress in the bench press, and feel more confident in a short-sleeved T-shirt. Why? Because push-ups on the uneven bars (or rings) is one of the most difficult exercises that do not require weights, since one relatively small group of muscles must raise and lower the weight of the whole body.
And the reward is really great. “Your triceps are the dominant jerking muscle for straightening your arms, so it's a more powerful and useful helper in the heavy bench press than the pectoral muscles,” says Paul Carter, who has been involved in weightlifting and powerlifting all his life. "Make your triceps as strong as possible, and you will increase strength in all bench press exercises, and your hands will become impressive in size." Read on and learn how to master back triceps push-ups.
How to do push-ups
Wherever and no matter how you do push-ups for triceps, the main thing is the position of the hands. Your palms should be located on the surface from which you are wrung out, shoulder width apart, while your hands should remain straightened. From this position, you go down until the angle in the elbow joint reaches 90 degrees, then straighten your arms again, lifting the body up. Three approaches of 8-10 repeated, with which, most likely, the last approach you will perform at the limit of your strength, will provide you with an unforgettable experience in the upper arms for one to two days.
In the gym, you can do triceps push-ups that have a beneficial effect on your whole body on parallel bars, but you can also use a bench or chair to do push-ups from the bench in the back anywhere, leaving your legs on the floor. Just make sure that any surface you use can withstand the weight of your body, and probably a chair on wheels will not be the best solution ...
Push-up Technique Tips
1. Chest up
Having taken up an emphasis on the arms on the uneven bars or rings, tighten the muscles of the core and buttocks, then lift the chin and chest to maintain tension throughout the body. From this position, start the movement by bending your elbows.
2. Take your time
To maximize the time your triceps are under load, which is a key stimulus for the growth of new muscle tissue, lower your body down as slowly as possible. At first, try to do this for two seconds, increasing the time to four seconds. Lower yourself as low as possible without overloading your shoulders.
3. Powerful bench press
Hold at the bottom for one or two counts, then powerfully push the body up, while continuing to strain the core and buttocks so that your legs do not sway. Do not bend your elbows to the end at the top point: keeping your arms at the upper limit of the amplitude slightly bent, you make your triceps work much more intensively.
Tilting the body forward during push-ups includes pectoral muscles. By keeping your torso straight, you concentrate the entire load on the triceps.
3 ways to do more push ups
1. Bring your friends
In a new study conducted by Edge Hill University, the researchers stated that when two viewers watched them, they could do more repetitions with less effort during breast training.
2. Dead snap
“If you feel that muscle failure is already close, grab hold of the bars harder,” advises strength and cardio trainer Joel Dowey. “You stimulate the adjacent muscles with an effect called irradiation, and you can squeeze out a couple of extra reps.”
“Cross your legs or squeeze your feet together,” Dowie suggests. “With“ grouping, ”you make your whole body more stable, so you can do more repetitions than if you were just hanging around like a sausage.” Bonus: this principle also works for pull-ups.
Triceps Pushup Variations
Due to its variety of push-ups will fit into any training program from elementary to advanced level. Arm yourself with the triceps push-up options below, starting with the lightest version.
2. Dips from the bench with bent knees
Technique : Put your hands on a bench or drawer behind you, feet together and pressed to the floor, knees bent. Slowly lower yourself as far as possible, then forcefully push your body up.
Benefit : This variation of push-ups from the bench in the back support is suitable for beginners, since the weight of the body that you have to lift is reduced due to the position of the legs.
2. Reverse push-ups from the bench with straight legs
Technique : Put your hands on a bench or box behind you, feet together, legs straight, heels are on the floor. Slowly go down to the limit and squeeze the body up in a jerk.
Benefit : Still a variation for beginners, this exercise is a little harder because you need to lift and lower most of your body weight.
3. Push-ups from a bench in an emphasis behind with legs on a bench
Technique : Place your hands behind you on a bench or drawer. Connect your legs and put them on a low bench or drawer, knees bent. Slowly go down as far as possible, forcefully go up.
Benefit : Raising your legs above the floor, you will have to move up and down most of the body weight, which complicates the exercise.
4. Push-ups on parallel bars
Technique : Grasp the bars with a direct grip and climb up until your arms are straightened. Keeping the chest raised and the core tense, slowly lower as low as possible, then push the body up with force.
Benefit : These are classic triceps push ups. Having mastered them, you will increase the size and strength of the muscles of the upper back surface of the hands. Always warm up the triceps, as well as the shoulder and elbow joints, before proceeding with the exercise.
5. Push-ups with weights
Technique : Attach the weight to the weight belt and climb onto the bars, squeezing them with a direct grip, fully straightening your arms. Raising the chest up and clamping the cortex, lower as low as possible, and then powerfully push the body up.
Benefit : When you begin to do push-ups on the uneven bars three times ten times, working at a slow pace and fully controlling each movement, you might want to add extra weight in the form of pancakes. So you load the muscles even harder, however, start with small weights - 2.5-5 kg each - and increase the load gradually so that your muscles and joints have time to adapt.