The triceps press up, unique bodyweight exercises difficulty rating for one rep – 5 out of 10
Average time taken to master, 1 month.
The triceps press up is a great addition to any bodyweight training program and if you want the diamond shape that well conditioned triceps have this is a must do exercise. I recommend that you build up your upper body strength with the standard and elevated versions before you add this exercise to your routine as when done correctly it is more difficult that it appears. However, once you can do 10 to 15 reps you will be well on the way to possessing good triceps strength and muscular definition.
To begin, assume the standard press up position but bring your hands much closer to your body (one hand directly under each nipple is what I find best). From here simply lower yourself down until your chest is an inch from the floor, hold for a second and then push back up.
The closer your hands are the more difficult the exercise is, however, depending on the position of the hands some people can experience elbow pain so experiment with wider hand placements until you find one that suits you.
Keep your elbows in tight as you lower down and do not let them flare out to the sides.
Keep your body straight at all times and do not let your hips sag or stick your bum in the air.
Keep your abs tight throughout the movement.
Breathe in on the way down and out on the way up.
To make the exercise more difficult add a static hold by pausing at the bottom of the movement for 5 to 10 seconds.
To make it even more difficult lift one leg of the floor when doing the static hold.