Pushup Movements: Staggered Punch, Tricep Kickback

To wrap up our series of pushup movements, we have two more advanced movements. With these two exercises, maintaining proper form is extremely important, so be sure to take your time. The Staggered Punch exercise will work your shoulders, back and arms at two different angles, giving a better workout. The Tricep Kickback exercise will make you feel the burn in your triceps as you work your arms to stabilize yourself.

Staggered Punch (Video demo here)

·         Get into a Regular Pushup Stance

o   Keep left arm in this position, except have your palm facing forward

o   Stagger right arm further forward from regular position

·         As you perform the pushup, rotate both wrists 90 degrees in the same direction

·         Perform 5 and then switch sides

Tricep Kickback (Video demo here)

This exercise will make you maintain zero rotation, meaning you have to engage all the stabilizers in your arms to hold hammer grip.

·         Get into a Close Grip Pushup Stance with hands in the hammer position (palms facing each other)

·         Lower down, then press back up

·         Lift one of the handles and do 5 kickbacks, keeping your upper arm and elbow parallel to the ground at all times

·         Perform another pushup and perform the kickbacks on the other side