Bodyweight Triceps extension PUsh ups
How to Do the Triceps Extension Push Up - No Equipment | In-Depth Guide [VISUAL LEARNERS] Beginner
Proper Form, Common Mistakes, & Variations + Harder | Home Resistance Training
WHAT DO YOU WANT TO SEE?
QUICK DEMO
QUICK DEMO
MUSCLES THIS WORKS
MUSCLES
MAIN MUSCLES WORKED IN the TRICEPS PUSHUP
Triceps
OTHER MUSCLES WORKED:
- Anterior deltoid
- Middle and lower trapezius
- Rhomboids
- Serratus anterior
- Latissimus dorsi
- Teres major
- Rotator cuff
- Pec minor
- Core muscles (obliques, transverse abdominis, quadratus lumborum, erector spinae, rectus abdominis, multifidi)
WHAT WE'RE DOING TODAY
WHAT & WHY
BENEFITS OF TRAINING THE Triceps
WHAT
WHAT WE'RE DOING TODAY
Other names for this exercise: Cobra Pushup
ALL WE'RE DOING:
Verrrry similar to push-up which we all know, but keeping those elbows closer to our body.
If this exercise looks suspiciously like a push up, you would be right. But we tweak it just a bit to target our triceps more specifically.
A TRICEP EXERCISE WITH NO WEIGHTS! JUST YOUR BODYWEIGHT NEEDED. #KEEPLIFESIMPLE
Bodyweight tricep exercises are convenient because they can be done almost anywhere and they do not require any equipment. The exercises are pretty intense - moving your body using just your triceps is pretty demanding, not only for your triceps but also for all of the muscles that stabilize the arm, shoulder, and torso.
Bodyweight exercises are done in a closed-chain - meaning that the hand is not free to move during the exercise, this trains the muscles of the arm and shoulder to stabilize the joints by improving the neuromuscular control (the nerve communication to the timing and amount of muscle activation) of the smaller muscles of the joints.
Bodyweight exercises require more balance, stability, and control, incorporating many of the muscles of the legs and torso - making it a nice full-body exercise.
WHY BOTHER DOING IT?
WHY
WHY DO WE EVEN CARE?
MAKES SENSE TO STRENGTHEN THE BIGGEST MUSCLE OF OUR ARM
Working the triceps is important to balance the frequently overtrained/overused biceps muscle.
The triceps is the largest muscle of the upper arm, it accounts for about ⅔ of the muscle bulk of the upper arm. This is especially important when the muscles need to work together to stabilize the joints of the elbow and shoulders. When one of the two muscles is proportionately stronger than the other - it can cause poor alignment at the elbow or shoulder joint, putting it at a higher risk for injury. It is smart to include a few bodyweight exercises in your program.
Arm exercises that work the muscles of the legs, torso, and upper body to stabilize the body as the arms work will improve your ability to safely lift, push and pull heavier objects for a longer period of time without injury. Training the muscles with bodyweight exercises teaches the whole body to work together, this is really important for many daily activities - pushing a heavy stroller, wheelchair, grocery cart, lawnmower, putting heavy boxes overhead, working overhead - painting, changing light bulbs, cleaning.
IMPROVE ABILITY WITH LOTS OF OTHER EXERCISES
Many other exercises, especially core exercises we do at Inspireful Women, involve using the triceps to some degree. The more we can strengthen the arms- triceps, biceps, shoulders & upper back muscles, the more we can progress the core exercises. Sometimes it's our arms that are a limting factor
EVERYDAY LIFE
EVERYDAY LIFE &
MUSCLE FUNCTION
HOW WE USE OUR Triceps MUSCLES IN EVERYDAY LIFE
1. STRAIGHTENS (EXTENDS) THE ELBOW (ALL THREE HEADS)
- Pushing an object overhead
- Pushing a door open or shut
- Chopping - swinging down
- Hammering - swinging down
- Sawing - pushing out
- Throwing a ball overhand
- Swatting a fly
2. THE LONG HEAD PULLS THE ARM DOWN WHEN IT IS OVERHEAD (SHOULDER EXTENSION)
- Pulling a cord to open a curtain
- Pulling a window down to shut it
3. ALL THREE HEADS HELP TO HOLD THE ELBOW JOINT STILL (JOINT STABILIZATION), AND THE LONG HEAD HELPS TO HOLD THE SHOULDER JOINT STILL
- Writing
- Pushing a stroller or grocery cart
- Using a screwdriver or knife
- Knitting
- Replacing a ceiling lightbulb
STARTING POINTERS
Starting Pointers
This is a variation of the classic Push Ups that targets the tricep muscle. The tricep will become more active when the elbows are moved in close to the body. This limits the amount of work done by the chest muscles, with a convention of pushing the body up using the triceps.
This version is done with the knees on the floor. As your form and strength improve, the progression is to use the feet as the anchor for the body to pivot around.
HOW TO FEEL WHAT MUSCLE IS WORKING
How to Feel What Muscle is Working
To feel your triceps activated:
- Lift your arm in front of you and set your hand and forearm on a table or counter.
- Put your other hand on the back of your upper arm.
- Press down with your hand resting on the surface.
- press down as if you were trying to straighten just your elbow;
- press down as if you were trying to pull your upper arm down to your side. In both cases you should feel your triceps working.
HOW TO DO THE EXERCISE
LOOKS
HOW TRICEPS PUSHUPS SHAPE OUR BODY
Balances out biceps in the upper arm, gives upper arm horseshoe definition. Toned core, waist.
PROPER FORM
PROPER FORM: Triceps Pushup
EQUIPMENT, SETS & REPS
EQUIPMENT
Mat
SUGGESTED STARTING WEIGHT FOR WOMEN:
Body Weight (from knees to begin)
SETS & REPS:
2 sets of reps to fatigue (complete as many reps as you can with perfect form, take a break, and complete one more set until failure (loss of form); Alternatively - 2 sets of 8 moving feet in or out as needed to be fatigued by 8 reps.
PACE:
Controlled up and down with a focus on form.
BODY POSITION
BODY POSITION FOR THE Triceps Pushup
BODY STANCE: Begin on your hands and knees. Neutral spine - sternum lifted. Lower your pelvis down so that you would be able to draw a straight line down the side of your body through your earlobe, top of your shoulder, down the side of your torso, and through your hip to your knee. This position is maintained throughout the movement. Elongate your spine.
HAND: Hands are about midchest level, about shoulder-width apart. Palms on the floor with your fingers spread. You should feel the weight distributed in the heel of your hand and all of your fingers to provide a stable base of support. Keeping your fingers pointed straight ahead helps to keep your shoulder blade in a neutral position - not internally or externally rotated.
KNEES: About shoulder width apart, toes or top of feet on the floor.
ARMS: Bend your elbows to lower your body down to the floor, your forehead resting on the floor to begin the set. Elbows close to your side, pointing back towards your feet.
You may need to play around with the exact location of your hands - when you are at the top of the pushup your hands should be under your shoulders. There should not be any discomfort in your wrists, elbows, or shoulders, adjust your hand placement to find a position of comfort.
HOW TO DO
HOW TO DO Triceps Pushups
CUE: Push your body up as one segment - one straight line, pivoting around your knees.
Pull your shoulder blades in and down the back.
Push into the floor with your hands and straighten your elbows.
Hold the position for 1-3 seconds.
Slowly begin to lower your body down until you are just hovering over the floor.
Check your alignment and begin the next repetition.
Perform until you are unable to maintain good form or for the desired reps.
HOW TO SAFELY GET OUT OF THE EXERCISE
Push back to sit on your lower legs and step up to standing.
COMMON MISTAKES
COMMON MISTAKES
WHAT TO AVOID WITH THE Triceps Pushup
KEY TIP:
Guess what? Good news! Many avoids are the same for most movements. Once you learn the basics, there's really only a few extra avoids for each individual movement.
1. Avoid Elbows Flaring Out
AVOID: Letting the elbows flare out.
WHY NOT?
- This will put the shoulder joint moves into internal rotation, decreasing the space between the top of the shoulder blade (the acromion process of the scapula) and the upper arm bone (humerus).
- Reduces the effectiveness of the exercise - it is more difficult to get full elbow extension at the top of the movement.
WHAT TO DO:
- Keep the elbows pointing straight forward.
2. Avoid Tucking/Lifting Chin
AVOID: Tucking or lifting the chin
WHY NOT?
- Your neck should be in a neutral position and feel lengthened to avoid compressing the joints, and straining the muscles.
- The cervical muscles will be strengthened because you are holding the weight of your head in line against gravity - you want to make sure that you are strengthening the muscles in the healthiest position.
WHAT TO DO:
- Keep your neck neutral throughout the exercise.
3. Avoid Locking Elbows
AVOID: Hyperextending or locking the elbows when the arms are out straight - at the end of the movement.
WHY NOT?
- This puts too much force through the joint and may result in long-term damage over time.
- Can stretch the ligaments and tendons that support the joint.
- This will decrease muscle activity and rely more on the joint surfaces.
WHAT TO DO:
- Keep the elbows slightly bent, even at the end of the movement.
4. Avoid Shoulders Riding Up To Ears
AVOID: Letting the shoulders rise up towards the ear (no shoulder shrugging)
WHY NOT?
- Shrugging the shoulders will decrease the activation of the postural muscles (mid and lower back, and core) and activate the upper trapezius and levator muscles.
WHAT TO DO:
- Keep the shoulder blades retracted and depressed (down and back) to strengthen the muscles of the shoulder and upper back.
5. Avoid Rushing
AVOID: Rushing the movement.
WHY NOT?
- It is easier to do these exercises quickly with poor form.
- This will decrease the muscle activity of the stabilizing muscles and the triceps.
WHAT TO DO:
- Move with control, stability and balance.
- It is better to do 2 good reps than 10 bad reps.
6. Avoid Low Back Sagging
AVOID: Sagging your low back.
WHY NOT?
- If your stomach drops down towards the floor then your low back is sagging.
- This may result in low back injury.
- This will decrease the muscle activity of the torso and arms.
WHAT TO DO:
- Activate your abdominals to maintain a neutral spine position.
7. Avoid Lifting Hips In Air
AVOID: Lifting the hips up into the air.
WHY NOT?
- This is a common cheat that decreases the weight on the upper body.
WHAT TO DO:
- Keep a straight line from earlobe to feet - it is helpful to use a mirror, and take a video to look at your form.
VARIATIONS
VARIATIONS
VARIATIONS OF Triceps Pushups
Neutral Wrist with Pushup Handles
Neutral Wrist with Pushup Handles
If you have wrist issues like I do at times, where it feels painful to put the weight of my body on them while they're bent, you can use pushup handles to keep the wrist straight.
Highest Quality/Heavy Duty Pushup Handles
These are my favorite- when you use these handles you want to feel secure & like nothing will move & hurt you- and these really accomplish that. That said, they are a bit pricey, and other options below can work just fine.
Mid-Priced Wood Pushup Handles
These will do in a pinch but I wouldn't recommend them for most of us. Because they are so lightweight, they can tip over if you move the wrong way, and that makes me feel unsafe.
MAKE IT HARDER
HARDER
MAKING THE Triceps Pushup MORE CHALLENGING
On Toes
triceps pushup on your toes
Lying face down on the floor. Neutral spine - sternum lifted . You should be able to draw a straight line down the side of the body through the earlobe, top of the shoulder, down the side of the torso, through the hip (the side of the hip and leg), down the legs to the ankle. This position is maintained throughout the movement. Toes on the floor. Feet about shoulder width apart. When transitioning from knees to feet it may be helpful to do as many as you can using the feet as the pivot point (say 3-4) and then the rest from the knees.
SCIENCY STUFF
ALLLL MUSCLES & WHEN
ALL MUSCLES WORKING & WHEN DURING THE Triceps Pushup
The core muscles and muscles of the hips and legs will work to stabilize the body during the movement. The scapular and back muscles (rhomboids, mid and lower traps, serratus anterior, pec minor, lat, teres major) work to hold the shoulder blades together and down the back as the body is pushed away from the floor.
The movement begins as the triceps (all three heads) work concentrically to extend the elbows. The pectoralis major and anterior deltoid pulls (concentric contraction) the upper arm up and holds it in towards the body, until the elbow is straight. The triceps is active in stabilizing the elbow joint.
The triceps, pectoralis major (upper fibers), and anterior deltoid work eccentrically to control the weight of the body as it is lowered back toward the floor.
When the body is just hovering over the floor all of the muscles work isometrically to hold the position.
The next rep is initiated with concentric contractions of the triceps and the pectoralis major.
PIN IT FOR LATER!
