Bringing your elbows into your sides, rather than keeping them about 45 degrees away from your ribcage, makes a standard push-up light up your triceps, along with the usual suspects like the pectoralis major, serratus anterior, and anterior deltoids. To modify this five-minute arm workout move, place your hands on an elevated surface (a bench or couch works) or perform the movement with your knees on the ground.
- Start in a high plank position on the floor: your shoulders are stacked with your wrists, your legs are fully extended with your feet hip-width apart, and your gaze is down. You should form a straight line from head to heel. Engage your core by bracing as if someone is about to punch you in the stomach. This is the starting position.
- Keeping your elbows tucked into your ribcage, inhale and slowly bend at the elbows to lower your body until you're two to three inches above the floor.
- On an exhale, press into all four corners of your hands to straighten your arms and return to the starting position. That's one rep.
Do 8 reps in Round 1. Each round after, take away 2 reps.
