Tricep push up

Main focus area: Chest, shouders, arms and abs in a lesser extent.


Tricep push up, image by Everkinetic.

Why do this?

Tricep push ups increase strength and explosivity in the upper body, mainly in the triceps. This results e.g. in faster and stronger punches, faster and longer crawling under barbed wire during an obstacle run.

How to do this?

(source: Everkinetic)

  1. Kneel down on the floor or a mat, placing your hand thumbs together and raise your up on your toes.
  2. Draw your abs in and keep your back and neck in a straight line.
  3. Slowly lower your body towards the floor, by bending your arms, until you are nearly touching the floor.
  4. In a controlled manner raise your body back up to the starting position.

How to vary?

Increase difficulty: Either perform them fast to increase the peak load on your muscles to become more explosive. Or perform them slow to negate all momentum benefits to gain more strength.

Decrease difficulty: Place your knees on the ground to decrease load exerted on your arms and chest. This results for beginners in achieving proper form early on instead of buckling under the load with potential harmful form.

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