- Bench Triceps Push-ups -
(3 sets | 10 reps | 30 sec rest)

The Triceps Push-up targets the triceps while working the chest and shoulders as well. Muscles in the hips, legs, and back come into play as stabilizers. A bench elevates the upper body above the feet making the exercise easier to perform.

Starting Position

1. Place the heels of the hands on the edge of the bench shoulder width apart. Bring the hips down until the body is straight. Contract the abs and maintain a neutral spine.

Technique

2. Keeping the abdominals tight and the body strait, bring the body down until the chest is within an inch or two of the edge of the bench.

3. The upper arms and elbows stay close to the body.

4. Press up, extending the elbows until strait but not completely locked out.

Target Muscle(s)

Triceps

Secondary Movers and Stabilizers

Chest, Shoulders, Abdominals and Stabilizers

Tips

- Maintain a neutral spine. Watch the hips do not dip down or arch up.

- Shoulders stay in retracted position. A common tendency is to shrug the shoulders or reach forward with them, which decreases the effectiveness of the exercise and puts the shoulder in a vulnerable position.

- Keep head in line with the body. Avoid forward flexing (reaching forward) of the neck.

- As it becomes easy to perform this exercise move a little further away from the bench.