To perform a tricep extension push-up correctly, focus on maintaining a proper body alignment and engaging your core muscles.
Here's a breakdown of how to do it correctly:
Proper Form for Tricep Push-Ups
According to the provided reference, the key to an effective tricep push-up lies in these steps:
- Body Alignment:
- Keep your low spine long. This is achieved by tucking under your lower back, rather than letting it arch.
- Engage your abdominal muscles. Squeeze them tightly throughout the exercise. This ensures core stability, which is crucial for proper form and preventing injury.
- Hand Position: Place your hands slightly closer than shoulder-width apart. This positioning will help emphasize the triceps muscles.
- Elbow Movement: As you lower your body towards the ground, keep your elbows tucked close to your body rather than flaring out. This is where the triceps engagement is maximized.
- Lowering and Pushing:
- Lower your chest towards the floor.
- Push yourself back up to the starting position.
- During both the lowering and pushing phase, concentrate on keeping the elbows tucked and your core muscles engaged.
- Do not arch your back. Maintain a flat back by engaging your abdominal muscles, as mentioned above.
Common Mistakes to Avoid
- Arching Your Back: Avoid arching your lower back during the push-up. Maintain a straight line from your head to your heels by tucking your lower spine and engaging your core muscles.
- Flaring Elbows: Prevent your elbows from moving outwards. Keep them close to the body to focus on triceps activation.
- Rushing the Movement: Perform the exercise slowly and controlled. Rushing increases the risk of injury and minimizes the effectiveness of the exercise.
Summary
| Aspect | Description |
|---|---|
| Hand Position | Slightly closer than shoulder-width apart |
| Elbows | Kept tucked close to the body during movement |
| Back | Flat, with low spine tucked to prevent arching. |
| Core | Engaged tightly throughout the movement. |
By focusing on proper form, you can perform a tricep extension push-up correctly, maximizing muscle activation and minimizing the risk of injury.
