Tiger-bend push-up

• The tiger-bend push-up is an effective way to work your triceps and challenge your body.
• It builds serious triceps strength and is an excellent bodyweight substitute for JM press and other triceps strength exercises.
• The exercise requires precise control and coordination, so it’s important to practice the movements slowly and with good form.
• It is still challenging to the shoulders and core.
• You can also modify the exercise to suit your fitness level and gradually increase the difficulty as your strength and endurance improve.
• The tiger-bend push-up is a great addition to any workout routine, and can help you take your strength and fitness to the next level.

1. Start in the top position of a push-up: arms extended, back and neck in a straight line, and core tight with your hands slightly wider than shoulder width.
2. Lower yourself to a bottom push-up position with your chest slightly above the floor.
3. Rock backwards by bringing your elbows back and forearms to the ground, pushing through your palms. Your hips may rise slightly as you move back.
4. Transition back to the bottom push-up position by rocking forward.
5. Push up to the starting position.
6. Repeat steps 2-5 for the recommended number of repetitions.

1. Start with a regular push-up position: arms extended, back and neck in a straight line, and core tight.
2. Lower yourself to a bottom push-up position with your chest slightly above the floor.
3. Rock backwards by bringing your elbows back and forearms to the ground, pushing through your palms.
4. Transition back to the bottom push-up position by rocking forward.
5. Push up to the starting position. This is one repetition.
6. Repeat for the recommended number of repetitions.

The tiger-bend push-up is an advanced exercise that challenges your strength and coordination. It emphasizes the triceps muscles and can help define your triceps and add a new dynamic to your push-up routine.

To warm up for tiger-bend push-ups, follow these tips:

1. Start with a few minutes of light cardio, such as jogging in place or jumping jacks, to increase blood flow and warm up your muscles.
2. Perform some dynamic stretches for your arms, shoulders, and chest, such as arm circles and shoulder rolls, to loosen up the joints and improve flexibility.
3. Do a few regular push-ups to activate the muscles in your arms, chest, and core.
4. Practice the tiger-bend push-up movement slowly and with good form, focusing on control and coordination.

1. Start with proper form: Begin in the top position of a push-up with your arms extended, back and neck in a straight line, and core tight. Make sure your hands are slightly wider than shoulder width.
2. Lower yourself with control: Lower your body to a bottom push-up position, keeping your chest slightly above the floor. Rock backwards by bringing your elbows back and forearms to the ground, pushing through your palms. Your hips may rise slightly, but maintain control throughout the movement.
3. Transition smoothly: To return to the bottom push-up position, rock forward and maintain control. Then, push up to the starting position.
4. Focus on form and technique: Repeat the exercise for the recommended number of repetitions, focusing on maintaining proper form and technique. Keep your core engaged and avoid any jerky or sudden movements.
5. Practice with slow and controlled movements: Since the tiger-bend push-up requires precise control and coordination, it’s important to practice the movements slowly and with good form. This will help prevent injuries and ensure you are effectively targeting the triceps muscles.
6. Modify the exercise if needed: If you’re new to the tiger-bend push-up or find it too challenging, you can modify the exercise by performing it on your knees or against a wall. This will help you gradually build strength and endurance before progressing to the full movement.
7. Gradually increase intensity: As