Push 20: Chest and Triceps Workout with Burpees and Plank HIIT

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 core tight to stabilize your spine and prevent over-rotation.

Pump your arms naturally—elbows bent and driving in sync with your legs.

Look straight ahead rather than down to keep posture aligned.

Use a metronome or playlist with a steady beat to maintain tempo.

Start slow to warm up and ramp up intensity gradually.

Train barefoot or in minimalist shoes (on soft flooring) to improve foot strength and awareness.

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.

Keep your chest lifted and shoulder blades squeezed back.

Move slowly and with control, especially during the lowering phase.

Stop when your upper arms are parallel to the ground—deeper is not better.

Try squeezing your triceps at the top of each rep for a stronger contraction.

Warm up the shoulders and triceps before performing high-rep or weighted variations.

Place a weight plate or dumbbell on your lap for added challenge (advanced).

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.

Straight Body Line: Ensure your body forms a straight line from your head to your heels. Avoid raising or lowering your hips too much, as this can compromise form.

Core Engagement: Keep your core muscles tight throughout the entire exercise. This helps stabilize your spine and prevents your hips from sagging or arching.

Elbow Positioning: Your elbows should be directly under your shoulders, creating a strong base of support. This will also help engage your shoulders and reduce strain.

Steady Breathing: Focus on controlled, deep breaths. Inhale through your nose and exhale through your mouth, which helps stabilize your core and manage endurance.

Avoid Tension in the Neck: Keep your neck neutral by looking down at the floor to prevent any tension or strain in the neck.