Push 18: Ultimate Chest Workout with Burning Triceps Guaranteed

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).

Core Engagement: Keep your core engaged throughout the movement to stabilize your torso and prevent your hips from swaying.

Minimize Hip Movement: The primary focus of this exercise is to keep your hips and torso as stable as possible. The shoulder tap should be the only movement.

Controlled Movement: Perform each tap slowly and with control. Avoid rushing through the exercise, as this can lead to instability and reduce its effectiveness.

Breathing: Exhale as you lift your hand to tap your shoulder and inhale as you return to the quadruped position. Steady breathing helps maintain focus and stability.

Hand and Knee Alignment: Ensure your hands are directly under your shoulders and your knees remain close to the floor throughout the exercise to maintain proper form.

Position the Band Securely: Make sure the band is positioned across your upper back, so it won’t slip or move during the exercise.

Engage the Core: Keep your core tight to prevent your hips from sagging, which maintains a straight body line.

Controlled Movements: Perform the exercise slowly and with control, especially when lowering your body to the ground.

Avoid Flaring Elbows: Keep your elbows at a 45-degree angle to your body to protect your shoulders and engage the chest effectively.

Breathing: Inhale as you lower down, and exhale as you press back up, maintaining a steady rhythm and focus.

Smooth Transitions: Focus on making the transition from the downward dog to upward dog and back as smooth as possible. Avoid jerky movements.

Elbow Positioning: Keep your elbows close to your body during the descent to engage the triceps and protect the shoulders from strain.

Core Engagement: Keep your core tight throughout the movement to protect your lower back and maintain proper form.

Breathing Control: Inhale as you sweep your body down and forward, and exhale as you push back into the downward dog position.

Flexibility: Work on flexibility, especially in the shoulders, chest, and hips, as the movement requires a good range of motion in these areas.

Use Minimal Leg Assistance: The goal is to train your upper body, not rely too much on your legs.

Maintain a Hollow Body Position: Keep your core engaged and legs slightly in front of you for better control.

Move Slowly and Deliberately: 3-4 second descents and 1-2 second pauses at the bottom increase strength gains.

Keep the Rings Close to Your Body: This helps with stability and prevents excessive shoulder strain.

Practice Static Holds: Holding at the bottom or top position improves control and endurance.

Gradually Reduce Assistance: Over time, decrease the weight you place on your feet to transition toward strict dips.

Keep elbows in a fixed position—only the forearms should move.

Start with partial range of motion if full reps feel too difficult.

Engage your abs and glutes like a moving plank to maintain body tension.

Slow the eccentric (lowering) phase to increase triceps activation.

Use a wall, towel, or mat to stabilize the parallette if needed.

Perform after push-ups or dips to isolate and burn out the triceps.

Engage Your Core Fully: Ensure your abs remain tight to maintain proper form and control throughout the movement.

Avoid Using Momentum: The rocking motion should come from controlled engagement of your core, not from swinging your arms or legs.

Press Your Lower Back Into the Floor: Keep your lower back in contact with the ground to prevent strain and maximize core engagement.

Start Slow: If you’re new to the exercise, perform small, controlled rocks and gradually increase the range of motion.

Breathe Steadily: Don’t hold your breath; steady breathing helps maintain tension and focus.

Keep your core tight during the plank and push-up to protect your back.

Land softly with bent knees to absorb shock during the jump.

Exhale during the jump to maintain rhythm and breathing control.

Warm up your wrists and shoulders—burpees place repeated impact on them.

Set a tempo or use a timer to pace your reps and avoid burnout too early.

Scale volume appropriately—burpees are deceptively demanding and fatigue builds fast.