Push 17: Full Chest and Triceps Workout with Core AMRAP Finisher

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.

Body Alignment: Keep your body in a straight line from head to heels. Engage your core and glutes to prevent your hips from dropping or rising.

Hand Placement: Your hands should be positioned just outside of shoulder-width for optimal stability. Moving them closer or wider will target different muscles.

Elbow Positioning: Keep your elbows at about a 45-degree angle from your body, not flaring out too far to avoid shoulder strain.

Breathing: Inhale as you lower yourself, and exhale as you push back up. Controlled breathing improves strength and endurance.

Controlled Movements: Lower yourself slowly to build strength, then push back up with a smooth, steady motion.

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.

Aim for a 3-5 second descent per repetition for maximum strength gains.

Maintain external rotation of the rings (slight outward turn) to protect the shoulders.

Focus on quality over quantity—4-6 well-controlled reps are better than 10 rushed ones.

Keep the core tight and legs slightly in front to prevent excessive swinging.

If full range of motion is difficult, use foot assistance or perform partial negatives before progressing.

Gradually work toward slower descents as you gain strength.

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.

Core Engagement: Focus on keeping your core engaged throughout the exercise to prevent your hips from rising or sagging.

Controlled Breathing: Breathe steadily as you alternate legs. Exhale as you drive each knee forward, and inhale as you extend each leg back.

Keep the Hips Level: Avoid letting your hips move up or down too much; maintain a level position to keep the focus on your core.

Controlled Speed: Start with a slow, controlled pace to ensure proper form, then gradually increase your speed as you feel more stable.

Hand and Shoulder Alignment: Keep your hands directly under your shoulders to ensure proper alignment and avoid putting excess strain on your wrists.

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.