As a mom, sometimes I wish I had eight arms to get everything done at once, but since I only have two, I better make the most of them by keeping them strong! One of my favorite exercises to do is the push-up-to-tricep swing.
This move looks crazy, but it’s doable if you break it down step by step, even over multiple sessions, if you need. Here are some tips I’ve learned along the way to have you swinging through this move in no time.
- – Before jumping into this move, it’s good to start small. Evaluate your athletic ability and be reasonable.
- – If you are fairly new to bodyweight training, focus on getting the right form first. Start by perfecting your push-up.
- – Once you have that down, take on the tricep dip on its own.
- – Choose two weights, and place them on both sides of you about the same distance as your hands would be placed during a normal push-up. Heavier weights – around 70 pounds – are best so they stay in place and are tall enough to elevate your body. Feel free to ask a trainer for help setting up!
- – Get into a regular push-up position, but instead of placing your hands on the ground, place them on the weights.
- – Do a push-up, then use your core to tuck your knees in toward your chest as tightly as possible, and swing your body through, extending your legs all the way out with your heels on the ground. Practice this a couple times to make sure you feel comfortable before moving on.
- – Now it’s time to put it all together. When ready, add the tricep dip. Don’t move your hands while doing this; stay the same width as the push-up.
- – After the dip, reverse the move by tucking your legs and swinging back. Make sure your feet don’t touch the ground.
- – If it’s a new move for you, this is a good start. Practice one rep at a time before you move on. You don’t have to do a ton to start!
- – If you feel like you’ve mastered doing it once, build on it.
I like to do 8-10 reps to feel the full effect of this work out, but check in with your body and don’t be afraid to take it at your own pace.
What other exercises do you want to try? Let us know below so I can help you break down even more moves!