Push 5: No-Equipment Chest and Triceps Home Workout For Beginners

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.

Focus on Eccentric Movement: The primary focus is on the slow lowering (eccentric) phase. Aim for 3-5 seconds of controlled lowering to maximize muscle engagement.

Core Engagement: Keep your core tight throughout the movement to maintain proper body alignment and prevent sagging hips.

Elbow Positioning: Keep your elbows close to your body or at a slight 45-degree angle. This will reduce strain on the shoulders and engage the triceps more effectively.

Controlled Movements: Don’t rush the descent. The slower the movement, the greater the benefit for building muscle strength.

Breathing: Inhale as you lower your body slowly, and exhale as you reset to the starting position.

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).

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.

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.

Squeeze your glutes at the top to fully activate your posterior chain.

Look slightly upward to maintain neck alignment but avoid excessive tilting.

Engage your core to prevent lower back sagging.

If your wrists feel strained, try placing hands on yoga blocks or using fists instead of flat palms.

Perform dynamic reps by lowering and lifting the hips for added activation before holding the position statically.