Push-up triceps: Two great movement recommendations

Push-ups and triceps: Two recommendations

　　Push-ups are the simplest and most convenient bare-hand fitness exercises.

　　No equipment is required, nor too large venue is needed. You can exercise anytime and anywhere!

　　The main muscles trained in push-ups are roughly the pectoral muscles, deltoid muscles, and triceps

　　There are many changes in small push-ups, and various push-up movements will bring you a different experience! If you want to make your arms stronger and your lines look better, try changing movements mainly based on triceps to achieve the effect of exercising your arms!

　　1. Strengthen triceps push-ups

　　Double Short palm spacing, increase the degree of use of triceps on the arm

　　a. The starting position is the same as basic push-ups, but the arms are retracted and leaned against the body. The legs are together and supported with the toes. The torso keeps the chest straight and tightened with the waist.

　　b. Use the strength of the three heads and core to perform movements.

　　c. The body is straight and descends until the shoulders and elbows are at the same level, and the chest is close to the floor, then support the body straightly, in the "peak contraction" position, stop. When supporting upward, always maintain the body posture until the arms are straightened.

　　Precautions: Maintain a good torso posture throughout the whole process. Keep straight (spine neutral), tighten the core muscles, and must not arch the back and fall down

　　　2. Diamond push-ups

　　The spacing between the palms is closer, and the use of triceps is more difficult than the previous movement.

　　a. Take the basic push-up posture, place your palms close and below the chest. The thumbs and index fingers of both hands are tightly attached to form a triangle or diamond shape.

　　b. The body is straight, the arms bent and the elbows are closed close to both sides of the body, and use the triceps and core strength to perform push-ups. Try to close the elbows on both sides of the body, and the body is in a straight line without bulging or concave.

　　Then put the body straight Stand up straight and return to the starting position to complete once.

　　c. At the beginning, the triceps are not strong enough, and the lower body can be kneeling and train step by step.

　　Precautions: Maintain a good torso posture throughout the process, keep the body straight (spine neutral), tighten the core muscles, and must not arch the back and fall down

You may like: 　　Eight types of push-ups: simply change the push-up posture to achieve the effect of pectoral muscle training

　　Russian push-up fullplanchepushup video appreciation, detailed explanation of teaching training

　　The best way to push-ups and bare hands training