Push 6: Chest and Triceps Workout With Parallettes and Resistance Band

Move slowly and deliberately to avoid sudden movements.

Keep circles smooth and controlled—avoid jerky motions.

Breathe steadily and deeply to maximize relaxation and blood flow.

Gradually increase the range of motion as your joints warm up.

Perform each movement for 15-20 seconds, or until joints feel loosened.

Customize your routine slightly based on the specific demands of your workout.

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.

Core Engagement: Keep your core tight throughout the entire movement. This is key to minimizing any rotation or movement in your hips and torso as you lift each hand.

Hip Stability: Focus on keeping your hips level and preventing them from swaying side to side. A wider stance with your feet can provide better stability as you progress.

Slow and Controlled: Perform the shoulder taps slowly and with control to maximize core engagement and prevent losing form.

Breathing: Breathe steadily throughout the exercise. Inhale as you prepare to lift your hand, and exhale as you tap your shoulder. Controlled breathing will help stabilize your core and prevent fatigue.

Core Engagement: Keep your core tight to prevent your hips from sagging or rising too high. This ensures proper body alignment and protects your lower back.

Hand Placement: Your hands should be placed directly under your shoulders. Adjust the width based on comfort, but ensure that your elbows don’t flare out too much.

Body Positioning: Ensure that your body forms a straight line from your head to your heels throughout the exercise. Engage your glutes and quads to maintain this alignment.

Controlled Movement: Lower yourself slowly to engage your muscles fully and avoid rushing through the reps.

Breathing: Inhale as you lower yourself and exhale as you push back up. Proper breathing helps maintain strength and stability.

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 Elbows Slightly Bent: Avoid fully extending or locking your elbows to protect your joints and maintain tension in the chest.

Engage the Core: Keep your core tight to prevent arching your back, helping to stabilize your torso and improve posture.

Focus on the Chest Squeeze: Concentrate on squeezing your chest as your hands come together to maximize muscle activation.

Controlled Movement: Move slowly and avoid using momentum; focus on a controlled return to the starting position to keep constant tension.

Breathe Steadily: Exhale as you bring your arms together, and inhale as you open them back, maintaining a steady rhythm.

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.

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.