The Dumbbell Tightrope Tricep Thriller

Reaction Sequence · Mechanism

So you've decided that regular push-ups are too mainstream and you want to add an element of DANGER to your triceps training. Congratulations, you maniac. You grab a dumbbell, stand it upright on the floor, place both hands on it like you're gripping a steering wheel, and get into a plank position. Your body is rigid, your elbows are tucked in, and you're balanced on this ridiculous little cylinder of instability like a circus performer on a tightrope.

Lower yourself down by bending those elbows, keeping your body straighter than a ruler and your hips from rising or sagging. This is NOT the time to get creative with your form. The dumbbell is already testing your balance — don't add poor mechanics to the list of problems.

Press back up by extending those elbows, exhaling with the kind of determination usually reserved for parallel parking on a busy street. Pause at the top in the contracted position, admire your ability to not faceplant, and then go again for the prescribed reps.

This intermediate move is absolutely BRUTAL on your triceps because the narrow grip and the unstable dumbbell base force your arms to work overtime. Your core gets in on the action too, because stabilizing on a dumbbell while doing push-ups is basically a full-body negotiation with gravity. It's fun, it's scary, and your triceps will never forgive you.