If you want sexy arms and defined triceps, you need to do pushups, not triceps pushdowns. This will help you get nice arms, and avoid batwings.

You want nice arms, master the pushup.

You want to pass your physical recruitment test for the police academy or military, master the pushup.

You want to push other athletes around on the court or field (within the rules, of course!), master the push-up.

You want to be mobile, athletic, lean, and sexy? Master the advanced pushup variations.

If you can't do a pushup, start with these 3 basic steps. If you can do a bunch and want to take it to the next level, see the 3 advanced steps below.

Beginner 3-step progression for push-ups.

i) Kneeling Pushups
Start with 1 set of 8 if you are a beginner. Add 2 reps each workout for the first week, so that you are at 1 set of 12 after 3 workouts.

In the next week, add 1 set each workout, so that you are at 3 sets of 12 by the end of the week. Then try for 3 sets of 15 the next workout.

The problem with kneeling pushups is that you can only get so strong. Eventually, you'll be able to do 15 kneeling pushups, but you still won't be able to do a full pushup...so onto the Incline Pushup.

ii) Incline Pushups on Smith Machine
Set the smith machine bar at chest height. Stand about 2-3 feet away from the bar. Lean forward and grab the bar with an overhand grip. Keep the balls of your feet on the ground and lower your chest to the bar.

Do 3 sets of 8 repetitions per workout.

Each workout, lower the bar one notch on the Smith Machine until you get to the lowest rung. You're almost at full pushups now!

iii) Push up Holds
But you still might not be able to do more than 1 or 2. So let's get stronger where we are weaker - at the bottom.

From the top of the pushup position, lower your body slowly (for 2 seconds) to the bottom position.

Hold this position for 5 seconds.

Then slowly lower your body all the way to the floor, drop to your knees and then get back up to the full pushup position.

Do 3 sets of 3 repetitions of the 5 second hold.

Add 1 repetition each workout until you are up to 3 sets of 6. By now, you should be able to crank out quite a few pushups.

Advanced Pushups

Here's a progression to build you up to the Spiderman Pushups...

i) Pushups with Your Feet on the Ball

ii) T-Pushups

iii) Spiderman Pushups

These are advanced pushups, and will require photos, video, or personal instruction.

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