Also, with this exercise, your hands and wrists are in a position that will prevent you from cheating and ''wrist curling'' the resistance (in this case your bodyweight) instead of using your triceps to extend your elbows. This common mistake prevents many people from strengthening and developing their triceps to their max potential.
To perform this exercise:
- Place your hands so they are on a wall and set your fingers so your thumbs and second fingers form a triangle.
- Set your body so it is in a front plank position. Your spine should be in neutral alignment.
- Before each rep, take a deep breath in through your nose, brace your core, tuck your ribs towards your hips, and squeeze your glutes. This will stabilize your pelvis and spine and will allow you to focus on your upper body.
- Now bend your elbows so your forearms touch the wall. Once your forearms touch the wall, extend your elbows and return to the starting position. You can exhale as you extend your elbows. Do not let your elbows flare out.
- Reset, and repeat.
- Make sure that you maintain neutral alignment for the duration of the exercise and do not allow your lower back to hyperextend, or rib cage to flare.
- In order to make the exercise easier, place your hands so they are higher up the wall and your feet closer in so your body is in a more vertical position.
- In order to make the exercise more challenging, place your hands lower down the wall and your feet farther back so your body is in a more horizontal position.