Are you looking to spice up your calisthenics routine? Look no further than tiger bend push ups! These challenging exercises may look intimidating, but with the right preparation and form, anyone can master them. In this article, we’ll walk you through the steps to perform tiger bend push ups with proper form, offer modifications for beginners, and discuss the many benefits of this exercise. So, get ready to roar like a tiger and let’s get started!
Benefits of Tiger Bend Push Ups
Tiger bend push ups are a fantastic exercise that can offer numerous benefits for your body. Here are just a few reasons why you should consider incorporating them into your calisthenics routine:
- Upper Body Strength: Tiger bend push ups primarily target your triceps, but they also engage your shoulders, chest, and core muscles. By performing these exercises regularly, you can build impressive upper body strength that will make other push-up variations feel like child’s play. Imagine being able to lift a fully grown tiger over your head with ease – that’s the kind of strength you can expect to develop with tiger bend push ups!
- Flexibility: In addition to strength, tiger bend push ups can also improve your flexibility. As you lower yourself down towards the ground, you’ll need to use your triceps to control your descent while keeping your elbows tucked in close to your body. This can help to increase your range of motion and improve your overall flexibility. So, not only will you be able to bend like a tiger, but you’ll also be as flexible as a yoga master.
- Core Stability: As you perform tiger bend push ups, you’ll need to engage your core muscles to maintain proper form and prevent your lower back from sagging. This can help to improve your core stability and posture, which can have benefits for your overall health and athletic performance. Plus, having a strong core will make you feel like a fearless tiger ready to take on anything.
- Variety: If you’re getting bored with your current push-up routine, tiger bend push ups are an excellent way to mix things up. By adding these exercises to your workout, you’ll challenge yourself in new ways and keep your muscles guessing. Think of it like a tiger hunting in the jungle – always on the lookout for something new and exciting.
So, if you want to build strength, flexibility, core stability, and variety in your calisthenics routine, give tiger bend push ups a try. Trust us – your body will thank you, and you’ll feel as fierce as a tiger in the process!
Preparing for Tiger Bend Push Ups
Before attempting tiger bend push ups, it’s important to properly warm up and stretch your muscles. Here are a few tips to help you prepare for this challenging exercise:
- Start with a Cardio Warm-Up: A few minutes of cardio can help to get your heart rate up and prepare your body for exercise. Try jumping jacks, jogging in place, or even shadowboxing like a tiger ready to pounce.
- Stretch Your Triceps: Since tiger bend push ups primarily target your triceps, it’s essential to stretch them before attempting the exercise. Reach one arm across your chest and use your other hand to gently press your elbow towards your body. Hold for 15-30 seconds and repeat on the other arm.
- Build Up Your Strength Gradually: If you’re new to tiger bend push ups, start by working on your triceps strength with other exercises like diamond push ups or tricep dips. As you become stronger, gradually incorporate tiger bend push ups into your routine. Remember, slow and steady wins the race – just like a tiger stalking its prey.
- Listen to Your Body: If you feel any pain or discomfort during the exercise, stop immediately. It’s better to take a break and come back to it later than to risk injuring yourself. And remember, even tigers need to take a rest sometimes.
By properly warming up, stretching, and gradually building up your strength, you’ll be able to perform tiger bend push ups with confidence and skill. Just like a tiger preparing for a hunt, you’ll be ready to take on any challenge that comes your way!
How to Perform Tiger Bend Push Ups
Now that you’re properly warmed up and ready to tackle tiger bend push ups, here’s a step-by-step guide on how to perform them with proper form:
- Start in a plank position with your hands shoulder-width apart and your elbows tucked in close to your body.
- Lower yourself towards the ground by bending your elbows, keeping them pointed towards your feet.
- As you lower yourself down, bring your head forward and towards the ground.
- Once your elbows are at a 90-degree angle, push yourself back up to the starting position.
Common mistakes
To make sure you’re performing the exercise with proper form, here are a few common mistakes to avoid:
- Flaring Your Elbows: Your elbows should stay tucked in close to your body throughout the entire movement. Flaring them out to the sides can put unnecessary strain on your shoulders and decrease the effectiveness of the exercise.
- Allowing Your Lower Back to Sag: To maintain proper form, engage your core muscles and keep your back straight throughout the exercise. Allowing your lower back to sag can put stress on your lower back and make the exercise less effective.
- Rushing Through the Movement: Tiger bend push ups are a challenging exercise, so take your time and focus on proper form. Rushing through the movement can cause you to lose control and increase your risk of injury.
Remember, it’s better to perform fewer repetitions with proper form than to rush through the exercise and sacrifice your technique. And don’t worry if you don’t get it right on the first try – even tigers have to practice their hunting skills!
So, go ahead and give tiger bend push ups a try with the proper form and caution. You’ll be one step closer to becoming a calisthenics beast, just like a tiger in the wild!
Modifications and Variations
If you’re new to tiger bend push ups or not quite ready for the full exercise, don’t worry – there are modifications you can make to build up your strength and work your way up to the full version:
- Knee Tiger Bend Push Ups: Instead of starting in a plank position, start on your knees and perform the exercise as described in Section IV. This modification reduces the amount of weight you need to lift and can make the exercise more accessible to beginners.
- Elevated Tiger Bend Push Ups: Using a bench or a sturdy elevated surface, place your hands on the elevated surface and perform the exercise as described in Section IV. This modification reduces the amount of weight you need to lift and can help you gradually build up your strength.
For more advanced athletes who want to make the exercise more challenging, there are also several variations you can try:
- One-Arm Tiger Bend Push Ups: Perform the exercise as described in Section IV, but with one hand behind your back. This variation increases the amount of weight you need to lift and can help to improve your overall strength and balance.
- Plyometric Tiger Bend Push Ups: Instead of pushing yourself back up to the starting position after lowering yourself down, explosively push yourself up off the ground and clap your hands before landing back in the starting position. This variation adds an explosive element to the exercise and can help to improve your power and speed.
Remember, it’s important to choose modifications or variations that are appropriate for your fitness level and goals. Don’t be afraid to experiment and find what works best for you – just like a tiger adapting to its environment to become the ultimate predator!
With these modifications and variations, tiger bend push ups can be a challenging and rewarding exercise for everyone, no matter their fitness level or experience. So go ahead and give them a try, and channel your inner tiger to become the calisthenics champion you were meant to be!
Final Thougts
Tiger bend push ups are a challenging and effective exercise that can help you build upper body strength, improve your flexibility, and take your calisthenics game to the next level. By following the tips and instructions outlined in this article, you’ll be able to properly warm up, prepare, and execute tiger bend push ups with proper form and technique.
Remember to start slow and gradually build up your strength and endurance over time. Don’t be discouraged if you’re not able to do the full exercise right away – even tigers need practice to perfect their hunting skills!
Whether you’re a beginner looking to build strength or an advanced athlete looking for a new challenge, there are modifications and variations of tiger bend push ups to suit every fitness level and goal. So go ahead and channel your inner tiger to become the calisthenics champion you were meant to be!
So, get ready to roar like a tiger and take your calisthenics game to the next level with tiger bend push ups. With proper technique and a bit of practice, you’ll soon be showing off your strength, power, and agility, just like the majestic tiger!
