Talking about the tricep push up and sharing my favorite push up workout!
Happy Monday! Can you believe it’s already May?!
As you may know, the highlight of our weekend was passing my NASM CPT certification exam! I’m officially a personal trainer! When I think about how far I’ve come since my Quarter Life Crisis, I am incredibly proud.
Now that it’s Monday, we are back to the grind-ish. Juno and I are flying out to California for a couple important Google meetings and for the Radiance Retreat. It will be a busy but great few weeks.
Amidst all the craziness, I still went ahead and wrote up an awesome bodyweight circuit for this Movement Monday 🙂
One of the most frequent comments I’ve been hearing from women around me is that it can be very hard to fit exercise into their daily routines. I want to help.
Each week, I profile one awesome exercise, explain why I love it, show some demos, and share a sample circuit you can throw into your day. Each movement will either be bodyweight or only require dumbbells. If there is an exercise you would like to see profiled, let me know in the comments below.
This week, I’m profiling the tricep push up.
Why I love it
This is one of those exercises I love to hate! 🙂 Even as I have gotten stronger at my push ups, I struggle to complete more than a few reps of a tricep push up without dropping my knees to the floor. Why? Your triceps are very small muscles, especially compared to your chest. This is why performing a narrow push up is so much harder than a wide push up–you are forcing your body to use your triceps more than your chest. More than that, the triceps are generally much weaker than the biceps, which can contribute to a hunching posture.
We all need to do exercises we don’t like, because these are normally the ones we should be doing!
Tricep push up demo
- Start in a plank position, hands directly beneath your shoulders, pressing into your heels and engaging your core.
- Keeping your elbows brushing your sides (as you can tell, I need to work on that!), lower your body in a straight line towards the floor. If your low back arches, regress the exercise.
- Hold for one second and push back to the starting position.
- Perform from your knees.
- Elevate your hands to a bench/couch/chair.
- Narrow your grip, narrower = super hard!
- Alternate lifting one leg.
Sample push up workout
Today’s push up workout focuses on bodyweight movements and cardio. It’s important to mix up the challenge on your body, so including bodyweight training can be super helpful. Whether you are an experienced lifter or are new to exercise, bodyweight training is great for you! It’ll help build your endurance and core strength, too.
This push up workout will take you ten minutes to complete one round. Remember to push as hard as you can during the cardio portion. Skip (or sub high knees) at a pace that’s hard to maintain for the entire interval, resting as needed. If you’re up to it, repeat 2-3 times.
I’ll be posting a demo of the circuit on Instagram later today too!
What’s one movement you would like to know more about?