Triceps Push-Up on a Bench
The Triceps Push-Up on a Bench is an effective exercise for strengthening and defining your triceps. This variation of the classic push-up places more emphasis on the backs of your upper arms and is an excellent addition to your arm workout.
Execution
-
1
Find a stable bench and stand facing it.
-
2
Place your hands on the edge of the bench, slightly narrower than shoulder-width apart.
-
3
Step your feet backward until your body forms a straight line from your head to your heels.
-
4
Engage your abdominal muscles and keep your body straight.
-
5
Lower yourself slowly by bending your elbows, keeping them close to your body.
-
6
Push yourself back up to the starting position by straightening your arms.
Benefits
- Strengthens and defines the triceps.
- Improved shoulder-girdle stability.
- Can be performed anywhere with minimal equipment.
Common Mistakes
- ! Leaning too far forward with your body, placing too much stress on the shoulders.
- ! Allowing the elbows to flare out too far, which can lead to injuries.
- ! Not using the full range of motion, which prevents the triceps from being trained optimally.
Targeted Muscles
The primary focus is on the triceps brachii, but this exercise also trains the chest muscles (pectoralis major) and the anterior shoulder muscles (anterior deltoids).
Possible Alternatives
- For a lighter variation, perform the exercise with your knees on the floor.
- To increase the intensity, place your feet on an elevated surface.
- Use weights on your back for additional resistance.
Run your fitness business with more structure
- Planning, member management and coaching in one platform
- Built for coaches, studios and gyms
- Fewer separate tools, more overview
