VARIATIONS: The best push ups for triceps

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These are the basic push ups that I do when I'm training triceps - usually at the end of my work out. I pick two of these variations and do 3 sets of each (reps depends on how strong I'm feeling).

01 Push ups (elbows back)
Have your hands shoulder width apart and pull your elbows back when you come down. Keeping your elbows tight to your body will target the triceps (elbows going onwards will hit chest).

02 Explosive push ups
These are the same as above, but explode up and take your hands off the floor. Once these become easy, lift your hands further off the ground (touch elbows or shoulders).

03 Forearm push ups
Start in a standard push up position, but lean forward on your feet. Once you're at the bottom of the push up, slide on to your forearms by lowering them to the ground and pivoting on your toes. Remember to come all the way down before you drop on to your forearms!

04 Diamond push ups
These are my favourite triceps exercise. Use a close grip, with your thumbs and index fingers touching (to make a diamond shape). If these feel too hard on your wrists, have your hands slightly further apart.

05 Reverse grip push up
These are a standard push up, with a reverse grip. Keep the movement as up-and-down as possible to avoid accidentally doing the much harder variation used for to target your shoulders.

PROGRESSIONS: L seat on dip bars

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An L seat is one of the best exercises to build your abdominal muscles and core. It's important to get comfortable with this before moving on to some of advanced static moves. I find the dip bars are the best place to learn these; they give you more space than parallettes and the beginning position is easier to hold than hanging from a pull up bar.

01 Tucked L seat
From the top of a dip position, tuck your knees in to your chest, but only so far that your thighs are parallel to the ground.

02 Half L seat
Get in to a tucked L seat position. From here, keep one leg tucked and straighten the other one. Your straight leg should be parallel to the ground (if this is too hard, bend your lower leg to a 45 degree angle).

03 Advanced tucked L seat
Again, start in a tucked L seat position. Start to extend both legs; keep your thighs parallel to the ground, but bend your lower legs to a 45 degree angle.

04 Tuck to L seat
Similar to above, get in to a tucked L seat and extend your legs. Instead of stopping at 45 degrees, straighten your legs the whole way so they're parallel to the ground.

05 L seat
Once you can do all of the above, all that's left in getting in to an L seat without tucking first. From the top of a dip position, keep both legs straight, raise them 90 degrees and then hold.