15 Essential Exercises for Bigger Triceps: Quickly build big triceps with targeted weightlifting programs by Jason Curtis

Author:Jason Curtis [Curtis, Jason]
Language: eng
Format: epub
Publisher: www.fundamental-lifestyle.com
Published: 2018-05-29T00:00:00+00:00

Narrow Push Ups

Push-ups are a simple exercise in theory, but they are an exercise people often struggle to get right. Not only do you need the strength of the chest, shoulders and triceps to push yourself up, you must have the core strength to maintain a rigid trunk.

Common mistakes include allowing the lower back to dip, or raising the glutes high in the air. Other mistakes include placing the hands too far forward and flaring the elbows out to the side, which places excessive stress on the shoulders.

A common misconception is that you must keep your upper arms locked into your sides while performing push-ups (how people perceive a soldier performing the action). Although this position is fine, some people find it hard to achieve, due to their unique anatomy. It’s OK for your elbows to be anywhere from directly at your sides, to around 45 degrees from your body.

To regress the push up, it can be performed while resting on the knees instead of the feet. Kneeling push ups are fine to use during a fitness class, but performing incline push ups (hands on a raised platform) is a much better way to regress the movement.

Incline push ups allow you to reduce the strength needed to push yourself up, while keeping the movement identical to how it is performed on the floor (with your weight supported between your hands and toes). This setup emphasises the need for a rigid torso and allows you to progressively lower the incline to increase the effort. Incline push ups are the best way to progress into performing quality push ups from the floor.

I often program narrow-handed incline push ups to allow higher reps, and in turn create a huge triceps pump.

Lay chest down on the floor and place your hands under your shoulders (tuck them into your arm pits).

Your feet should be hip width apart.

Keep your core braced and drive your palms into the floor, raising yourself up into an extended position.

Lower yourself back down under control, until your chest is about 4 inches from the floor, or your chest softly touches the floor.

During the push up, your core should remain braced and your upper arms should be anywhere from directly at your sides to 45 degrees from your torso.

If performing a push up from your knees, lay flat on the floor, raise your heels off the ground and perform your first rep from there. This ensures your hips are straight throughout the movement. A bent hip position points the top of the head towards the floor. This in turn encourages you to flare your elbows and places excess stress on your shoulders.

Complete 3-5 sets of 5-20 reps.

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