To focus on your triceps during push-ups, perform close-grip push-ups with proper form.
Here's a breakdown:
- Hand Placement: Position your hands closer together than shoulder-width apart, ideally directly under your chest. Your fingers can point forward or slightly inward. This narrow grip minimizes chest activation and maximizes tricep involvement.
- Elbow Position: Keep your elbows tucked close to your body throughout the movement. Avoid letting them flare out to the sides. This forces your triceps to work harder to extend your arms.
- Full Range of Motion: Lower your chest towards the ground as far as comfortably possible while maintaining proper form. Push all the way back up, fully extending your arms at the top of the movement and locking out your elbows to feel the triceps flex.
- Core Engagement: Keep your core engaged to maintain a straight line from head to heels throughout the exercise. This prevents sagging and ensures proper muscle activation.
By following these guidelines, you'll effectively target your triceps during push-ups.
