A push-up variation that primarily targets the triceps.
- +Targets triceps and chest
- +No equipment required
- +Easily modifiable for different fitness levels
- –Can be difficult for beginners
- –Proper form is required to avoid wrist and shoulder strain
- –Not as effective for muscle mass gain
This exercise targets:
–
Triceps
Chest
Middle Chest
Upper Chest
Serratus
Lower Chest
Shoulders
Front Delts
Ratios are approximate and can vary depending on form and technique.
How to perform
- Start in a high plank, hands under your chest, close together (thumbs nearly touching)
- Body in a straight line from head to heels; brace core and squeeze glutes
- Keep shoulders down and back; wrists stacked under shoulders, fingers spread
- Lower by bending elbows tight to your sides; keep forearms vertical
- Go down until chest hovers just above your hands (or as low as you can with control)
- Press through your palms to return up; avoid locking out hard
- Inhale down, exhale as you press up
- Easier: knees on floor or incline. Harder: feet elevated or add slow tempo/pauses