Push 16: Chest and Arms Strength Training with TABATA Workout

Perform this routine before every handstand or push workout.

Use a soft mat or towel if your wrists are sensitive to hard surfaces.

Pair with scapular and shoulder prep for a complete upper-body warm-up.

Spread your fingers during each drill to distribute load.

Gradually increase range and pressure over weeks, not in one session.

Focus on Shoulder Blade Movement: The goal of this exercise is to isolate the movement of the scapula. Ensure your elbows remain locked and focus on squeezing and spreading your shoulder blades.

Core Engagement: Keep your core and glutes engaged to maintain proper body alignment and avoid unwanted movement in the hips or lower back.

Controlled Movements: Perform the exercise slowly and with control to fully engage the muscles of the shoulder girdle and prevent injury.

Breathing: Inhale as you retract your scapula (lowering your chest) and exhale as you protract your scapula (pushing through your hands and rounding your back).

Keep your movements light and bouncy, not stiff or stompy.

Maintain a steady breathing rhythm, especially in longer sets.

Engage your core to support posture and absorb shock.

Land on the balls of your feet and roll through the foot gently to protect your knees.

Scale the speed based on your fitness goal—slower for warm-up, faster for conditioning.

Stay relaxed in the shoulders and arms, avoiding unnecessary tension.

Full Body Control: Engage your core and glutes to maintain a straight line from your head to your heels during both the lowering and lifting phases.

Elbow Positioning: Keep your elbows close to your body to reduce shoulder strain and to focus on the triceps and chest.

Hand Release Focus: Ensure you fully lift your hands off the ground at the bottom of each rep to reset and engage the muscles from the start of each push-up.

Breathing: Inhale as you lower yourself, and exhale as you push back up. Controlled breathing helps maintain stability and power throughout the movement.

Consistent Tempo: Perform the movement slowly and with control, focusing on the full range of motion rather than rushing through the reps.

Focus on the Tripod Position: Always ensure the head lowers between the hands to form the correct triangle shape.

Keep Hips High: The higher the hips, the more vertical the pressing angle, making the exercise more effective.

Press the Head Through at the Top: This ensures full range of motion and activates the shoulders completely.

Engage Your Core: Keep the abs tight to prevent an excessive arch in the lower back.

Use a Slow, Controlled Tempo: Aim for a 3-4 second descent and a strong, controlled press back up.

Gradually Increase Range of Motion: Start with shallow reps if necessary and work towards a full deep push-up.

Choose a band with just enough assistance—not too strong, not too weak.

Control your descent for at least 3-5 seconds to build eccentric strength.

Keep your body tight and avoid excessive movement to maintain stability.

Keep the rings close to your torso throughout the movement.

Gradually decrease band assistance as you gain strength.

Focus on a full range of motion—avoid stopping too high in the dip.

Engage your core to prevent swinging or loss of balance.

Maintain a Strong Arch: Focus on keeping your chest and legs lifted off the ground throughout the movement. Your body should remain in a solid arch shape, with tension in your back, glutes, and shoulders.

Engage Your Core: Although this exercise primarily targets the posterior chain, keeping your core engaged will help stabilize your body and maintain balance during the rocking motion.

Controlled Movement: Avoid jerking or using momentum. The rocking should be slow and controlled, driven by muscle engagement rather than swinging

Breathing: Breathe steadily throughout the movement. Exhale as you rock forward and inhale as you rock backward. This will help you maintain control and endurance.

Engage your core and glutes strongly to stabilize the body and maintain straight alignment.

Practice pointing toes and flexing quads to enhance full-body tension.

Keep your gaze upward or forward rather than downward to maintain better alignment.

Use parallettes if experiencing wrist discomfort, allowing for neutral wrist positioning.

Gradually increase hold duration to improve strength, endurance, and mobility safely.