EXERCISE PROFILE
- MAIN MUSCLES: Triceps
- SECONDARY MUSCLES: Chest
- EXERCISE CATEGORY: Strength
- EXERCISE TYPE: Basic-(Multi-Joint)
- EQUIPMENT REQUIRED:
- EXPERIENCE LEVEL: Beginner, Mid-level
EXERCISE INSTRUCTION
- Lower yourself into a plank position with outstretched arms.
- Place your palms clearly under your chest and bring them close.
- In this case, the thumbs and forefingers touch each other, forming the outline of a diamond.
- Choose a comfortable position with your legs spread apart or closed.
- Tighten your abdominal muscles, thighs, and buttocks.
- Raise your head, look forward.
- Inhaling, gently lower the body until the sternum touches the backs of the palms.
- With an exhalation, due to the tension of the triceps and chest muscles, rise to the starting position.
- Freeze for a second in the upper phase, then repeat the push-up.
NOTE: Keep your shoulders close to your body. If you spread your elbows to the sides, the payload will shift from the triceps to the pectoral muscles.
Avoid sagging in the abdomen. If the back is curved downward, the lower back will be overstrained.