Tiger Bend Push-Up Exercise Guide

Video Demonstration

Build a stronger Chest and more powerful Triceps using the Tiger Bend Push-Up.

It is a more challenging variation on the traditional push-up with additional focus on your triceps.

You can use this lift all by its self or include it after your weighted pressing session to fully exhaust your pushing muscles.

This exercise is classified as a calisthenics strength training exercise.

In this article, we will cover how you perform the movement with video and image examples.

A written step by step description detailing how you do this exercise.

The difficulty rating, equipment required and muscles that this lift focuses on.

Different benefits that you get when including it into your training routine and some training tips on how to increase or decrease how difficult it is.

Tiger Bend Push-Up How to Guide

Image Example

Tiger Bend Push-Up Image source

Step by Step Description

Step 1: Place the palms of your hands flat on the ground. Your hands should be placed slightly wider than shoulder width apart. Fully extend your arms and slightly rotate your amrs at the elbow. The elbow should now be in line with your body. Doing this with your elbows will set your shoulder joint and the scapula. Keep your core tight and have your body form a straight line from your head to the heels.

You are now in the starting position to perform this exercise.

Step 2: Inhale and slowly lower your body and hinge at the hips until your chest is slightly above the floor. Bring your elbows back and your forearms down onto the floor as you lower your body. As your forearms come down onto the floor, your palms will come off of the floor. When your hip hinges you need to rock your body backward. It is ok and expected for your hips to slightly raise during this portion.

Step 3: Now you need to rock forward and place the palms of your hands back onto the floor moving to the bottom of the push-up position. Exhale, and extend at your elbows pushing your body upwards back to the starting position.

You have now completed one repetition of the Tiger Bend Push-Up. Repeat for the desired number of repetitions.

Feet Elevated Tiger Bend Push-Up

Difficulty Level

The Tiger Bend Push-Up has a complexity rating of intermediate.

You should be able to perform at least ten traditional Push-Ups before adding this movement into your training routine.

Equipment Required

For the traditional version, you only need your body to perform this exercise.

If you are going to do the incline variation, you will need an aerobic step to place your hands onto. Placing your palms higher will increase the range of motion you can use with this exercise.

Muscles Worked

The Tiger Bend Push-Up will work several different muscles.

The lift uses your Pectorals, triceps, deltoids and the traps.

There are two muscle groups that this exercise primarily targets they are your Triceps and the shoulders.

Tiger Bend Push-Up Benefits

Tiger Bend Push-Ups are a great exercise to target and strengthen your triceps without any equipment.

Any sport where you pass or shoot a ball requires the use of your triceps. Using this exercise can help you to do these actions with greater power increasing your athletic performance.

Increasing the strength in your triceps can reduce your chances of tendinitis. If you have weak triceps, the elbow joint takes the majority of punishment. Building strong triceps will allow the muscle to obtain the majority of work reducing the chance of overuse injury to your joints.

Inclosing

Building powerful pressing muscles is important and can help make everyday activities easier to complete.

You need to have a reliable technique with the traditional push-up before moving on to this variation. If you find that your triceps are not strong enough for Tiger Bend Push-Ups, you should spend a few weeks using the Close-Grip Push-Up to develop enough arm strength for this exercise.

Knowing many different variations of calisthenics will allow you to keep challenging your body. They are also a useful tool for training on days when you are not able to get to your gym.