Ginger’s Key Move for a Toned Upper Body

by

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.

  1. – Before jumping into this move, it’s good to start small.  Evaluate your athletic ability and be reasonable.
  2. – If you are fairly new to bodyweight training, focus on getting the right form first.  Start by perfecting your push-up.
  3. – Once you have that down, take on the tricep dip on its own.
  4. – 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!
  5. – Get into a regular push-up position, but instead of placing your hands on the ground, place them on the weights.
  6. – 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.
  7. – 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.
  8. – After the dip, reverse the move by tucking your legs and swinging back.  Make sure your feet don’t touch the ground.
  9. – 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!
  10. – 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!

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52 Responses
  • Angel Sorley
    August 13, 2016

    Asia Crawford this move tho!! We need to add this to our routine somehow

  • Shanna Ann Hopper
    August 13, 2016

    Michelle Blaine Bev Kerby here’s our next arm workout.

  • Justine Allen
    August 13, 2016

    Brookelyn Lucier I can see you doing this no problem

  • TinaMarie ManningRizzo
    August 13, 2016

    Hayley Architetto
    A goal for us!!U0001f4aaU0001f3fb

  • Amanda Blackburn
    August 13, 2016

    Dominique C. Bruton like the one you showed me !

  • Janet Taylor
    August 13, 2016

    Loralee Taylor might add this into my next arm day!

  • Loralee Taylor
    August 13, 2016

    This is fairly awesome!!

  • Ashley Hanson
    August 13, 2016

    Her hair distracted me from whatever she was doing lol

  • Jenny Esquivel
    August 13, 2016

    Connie Gomez McNay we need to do this move! Maybe in HIIT! Looks like fun!

  • Connie Gomez McNay
    August 13, 2016

    We can totally do this Jenny! Payden has us doing a lot harder stuff than this! U0001f602

  • Pepita Dixy
    August 13, 2016

    Elo Cornella c’est balèze !

  • Susie Slack-Smith
    August 13, 2016

    Sami Jane Rigby. I’d like to try this.

  • Jenny Leilani Larsen
    August 13, 2016

    Jill Carlile New move! 😉

  • Rachel Vick
    August 13, 2016

    Jeremiah Brown we have to try this…when I say “we” I mean “you”

  • Katie Ferns
    August 13, 2016

    Lisa Coombes…. Lol

  • Sylvia Hancock
    August 13, 2016

    Chantal Dsouza this looks insaaaane

  • Beth Bowers
    August 13, 2016

    Anita Dakin tomorrow?

  • Veronica Pascoe
    August 13, 2016

    Good luck! That’d hurt!

  • Beth Bowers
    August 13, 2016

    Give it a try before we start video I think U0001f609

  • Sohoya Toure
    August 14, 2016

    Manuela Riehl we should try this

  • Anita Dakin
    August 14, 2016

    Let’s give it a go! Def a test run before anyone films us lol

  • Anita Dakin
    August 14, 2016

    Was that the wine talking earlier U0001f609U0001f602U0001f602U0001f602

  • Beth Bowers
    August 14, 2016

    I wish I could say no. But that chick made it look easy. U0001f914

  • Sarah Harper
    August 14, 2016

    I like them Dumbbells good idea

  • Maureen M Drummond
    August 14, 2016

    Robin Speakman-Schwartz can we work on these ?

  • Evelyn Saddy-Krayacich
    August 14, 2016

    I’m going to try this. Hope I don’t break something. Thanks for the inspiration!!!

  • Debra Pankhurst
    August 14, 2016

    Wellness Goddess here’s an arm workout!

  • Emily Flynn
    August 14, 2016

    Looks awesome! I’ve done something similar with KBs! Too bad our Dumbbells don’t stand up that way!

  • Carrie Fannin
    August 14, 2016

    Meagann Freetage, check out this move!

  • Carolan Wadsworth-Lesaux
    August 14, 2016

    Maddie Lesaux there you go

  • Miranda Pulchritudinous
    August 14, 2016

    Michelle McMurray Jessica Anderson this would be cool to try

  • Lindsay Ferguson
    August 14, 2016

    Olivia Crone goals this year

  • Bethany Taylor
    August 14, 2016

    Larissa Town how?

  • Manuela Riehl
    August 14, 2016

    I have it hurts soooo much but it works lol

  • Michelle Erickson Tallent
    August 14, 2016

    Catherine Shea Thexton something different to add to upper body day.

  • Catherine Shea Thexton
    August 14, 2016

    We are so doing that Wednesday U0001f44dU0001f3fc love it

  • Robin Speakman-Schwartz
    August 14, 2016

    Yup in the slider in the back!!

  • Michelle Erickson Tallent
    August 14, 2016

    I won’t be there this Wednesday. If it goes well, you need to do it the next week. I want to try it.

  • Stacey Ellis Salisbury
    August 14, 2016

    Adana Gittelman I want to try these!

  • Cheryl Ryan
    August 14, 2016

    Lesli Weber here’s a beastly new move!! U0001f4aaU0001f3fb

  • Lesli Weber
    August 14, 2016

    I want to try that!!

  • Cheryl Ryan
    August 14, 2016

    Me too, but I have an inkling I won’t look as graceful when I do it! U0001f606

  • Lesli Weber
    August 14, 2016

    Oh, yes, I’m going to take it to all kinds of awkward. U0001f61c

  • Cynthia Lynch-Walsh
    August 14, 2016

    Michael Carter good workout U0001f64a

  • Jill Carlile
    August 14, 2016

    This is awesome….challenge move for sure…

  • Shannon Nicole
    August 14, 2016

    Kristine Hellige we should try this tom

  • Sara Hansen
    August 14, 2016

    Tiffany Langfelder this is what we are aiming for! Hahahaha! U0001f631

  • Tiffany Langfelder
    August 14, 2016

    Don’t you worry Sara Hansen it’s on the program U0001f44dU0001f3fd

  • Fabletics
    August 15, 2016

    But her routines though! -Nikki M

  • Fabletics
    August 15, 2016

    Glad you like this Amanda! -Nikki M.

  • Toni Wilkinson
    August 15, 2016

    Holy moly Elise Campbell!

  • Charlene Johnson
    August 15, 2016

    What weight are those Dumbbells? I’d like to try it…