Okay, so they’re called push-ups, tricep push-ups to be exact, and they’re great!
But you’re here because you want to get the most bang for your buck and do these babies the way they will give you the biggest result. Hence, you want to isolate the triceps and tax those as mucho as possible.
Triceps means three heads btw.
Isolating means you want to do the best you can to only use the one particular muscle group to make the movement. In our case elbow extension/flexion. Yes, I said ‘flexion’, as I want you to also use the down-phase of the movement, control it, slow it down, make use of the negative phase. Don’t just flop down, you only do that if you want to become CrossFit efficient.
MMC, mind-muscle connection hocus pocus… Nope, it’s not hocus pocus, if you don’t know where the hell your triceps are, how they feel, how they work, how to activate them, how to isolate them, your body will automatically engage whatever is easiest.
Take out the pecs by tucking your elbow in, shave those ribs on each rep. Can’t do it, elbows flaring out? Stop, rest.
Keeping the forearms vertical as much as possible means as much triceps work as possible, come forward.
Here’s the big one, they’re called push-ups, but to isolate the triceps you need to be pulling. You need to be contracting the triceps which creates a pull on the elbow joint. Pull yourself up. Pushing involves shoulder flexion, hence, if you’re thinking to push yourself away from the floor, you’re involving your posterior delts.
PULL, NOT PUSH.