Reverse push-ups from the bench to the triceps are a popular exercise for hands.
Goals: Triceps
Necessary equipment: chair or bench
Level: Beginner
How to do push-ups on triceps
Sit on the edge of a stable chair or bench with weights and grasp the edge next to your hips. Feet should stand straight and shoulder-width apart, legs stretched out, heels touching the ground. Look straight ahead, lifting your chin.
1. Rest your palms on the chair, lower your body down.
2. Lower yourself until your elbows are bent at an angle of 45-90 degrees.
3. Slowly lift up with your hands until they are almost straight
4. Repeat push-ups a certain number of sets.
Advantages of Triceps push-ups
Triceps push-up is one of the most effective exercises for activating the triceps muscle of the shoulder in the back of the shoulder. In addition, when you lift your hips, the cortical muscles are activated.
We use triceps to extend the elbows. They are also used for pushing, so you can use them in any daily chores that require pushing movements. This includes pushing a lawn mower or shopping cart and other similar movements.
It is also important to maintain the balance of your body. So, if you do sports that use a lot of traction movements (which involve biceps), you need to maintain triceps strength to prevent muscle imbalance and injury.
Other options for triceps push-ups
You can vary the triceps push-up in several ways to make it less or more difficult.
Reduced range of motion for beginners
Limit the depth of lowering of the hips to reduce the effort exerted during the exercise. As you get stronger, increase your range of motion. Over time, as you gain arm strength, you will be able to do a full push-up on a chair.
Triceps push-up with bent knees
This option is also a little easier than traditional triceps push-ups, and involves bending your knees instead of keeping your legs straight throughout the exercise. Since the legs in this position provide more support, less stress is placed on the shoulder joints.
Triceps push-ups with two chairs
You can increase the intensity by using two chairs or two sturdy benches during the triceps push-up. One chair or bench supports the upper part of the body, and the other supports the lower part. In this version, you will lift more of your body weight.
Do it:
1. Place the chairs facing each other at a distance of about 90 cm from each other.
2. Sit on the edge of the chair and grasp the edge with your hands.
3. Put your heels on the edge of another chair and lift your body, holding on your hands.
4. Slide forward just enough so that your body hangs in the gap between the chairs, and then lower until your elbows bend at an angle of 45-90 degrees.
5. Return to the starting position and repeat. Move slowly and control movement throughout the range of motion.
You can complicate any triceps push-up by crossing one ankle over the opposite knee.
Common mistakes
Avoid these mistakes to get the most out of this exercise and avoid injury.
Stooped shoulders
When doing triceps push-ups, keep your shoulders down, away from your ears. Try to keep your neck straight throughout the movement.
You're sinking too low
Pay attention to the load on the shoulders during this exercise. Do not go lower if you feel a strong tension. Otherwise, you risk getting a shoulder injury.
Locking elbows
Do not strain your elbows at the top of the movement. If you keep them slightly relaxed, the triceps will be tense.
Tilt forward
If you lean forward, you'll be training your chest, not your triceps. Keep a straight body line without leaning forward.
Safety and precautions
This exercise can cause strain on the elbow and shoulder joints, so be careful if you experience pain in these areas. It is also important to stop doing triceps push-ups if they cause pain or increase the current pain. If your joints still hurt, you can use push-ups instead to strengthen your triceps and shoulder. If you have any problems with your shoulder at all, you should completely abandon this exercise.
Start with 3 sets of 10 reps and increase the number of sets and reps over several weeks, building muscle and triceps strength.
