Vertical Bumper Plate Push-Ups

You're going to take advantage of the round surface of the bumper plates by strategically rolling the plates during the close-grip push-up exercise. This puts serious muscle-building tension onto the triceps on each rep.

 



 


 

Building tricep mass with bodyweight exercises is actually a VERY effective way to go. I find bodyweight tricep exercises often work even better than free weight movements.

 

This one LOOKS like it should be a lot more unstable than it actually is.

You'll take 3 (or more) bumper plates, sandwich them together then stand them up together. The idea here is NOT to have an unstable surface to do push-ups on but to have a ROUND surface to do push-ups on.

Build Tricep Mass With Vertical Bumper Plate Push-Ups Setup

I've got two 45 lb plates and a 35 lb plate in the middle. I recommend starting with your feet on the floor first, to get an idea of how it works.

Then you can set your feet up on a bench to get more resistance, if you so choose.

Set your hands on top of the outer plates, palms supported with fingers clamped on the sides. Push inwards with your chest to keep the plates together (this likely won't be an issue, though, since the bumper plates are pretty thick and won't be likely to come apart anyway).

Build Tricep Mass With Vertical Bumper Plate Push-Ups Top

Now comes the important part...as you lower down into the bottom of the push-up position, roll the plates back a little bit...not much, just a few inches.

This small roll immediately increases the stretch tension on the lower aspect of the triceps, similar to what you get from an extension.

Build Tricep Mass With Vertical Bumper Plate Push-Ups Bottom

Come down until your chest touches or almost touches the plates. Then push back up. As you push up, roll the plates forward a few inches to get back to the original position.

Don't go fast...do these under complete control.

That small roll makes a BIG different in triceps tension. Your triceps will be sore for DAYS the first time you do this one.

For a more "normal" approach to building triceps mass, go with Close Grip Dumbbell Bench Press.

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Want more unique and challenging exercises to work your entire body with simple equipment? All you need is just a barbell, dumbbells and a bench. Check out The Best Home Gym Exercises You've Never Heard Of!

 

 

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