Push 22: Your Triceps Will Thank You Tomorrow with Lower Back 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 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.

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.

Elbow Positioning: Keep your elbows close to your body throughout the movement to emphasize the triceps. Flaring the elbows out will reduce the focus on the triceps and increase shoulder strain.

Hand Placement: Make sure your hands form a firm diamond shape, but adjust them slightly outward if you experience wrist discomfort.

Core Engagement: Maintain a tight core and straight body line to prevent sagging hips or arched lower back.

Controlled Movements: Perform the exercise slowly and with control, especially during the lowering phase, to maximize muscle engagement.

Breathing: Inhale as you lower your body, and exhale as you push back up.

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.

Focus on Elbow Positioning: Keep your elbows close to your body during the movement to target the triceps more effectively and reduce strain on the shoulders.

Start with a Slight Angle: If you’re new to diamond face push-ups, start with a slight forward angle, gradually increasing the difficulty as you build strength.

Control the Descent: Perform the lowering phase slowly and with control to maximize muscle engagement in the triceps and shoulders.

Breathing: Inhale as you lower your face toward your hands, and exhale as you push back up. Proper breathing will help you maintain stability and power.

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.