Arms and Shoulders

• Arm strength is another important muscle group in gymnastics. It is essential in holding your body up or giving you the power you need in certain skills. While all the arm muscles should be in shape, the triceps are especially important in gymnastics. They are found on the back on your arms, and are usually not developed in most other sports.

  Reverse push-ups

  • Support yourself as shown in the picture. You can use a chair, a block, a stack of mats, or a low beam. Your hands should be placed about shoulder width apart, and the difficulty increases as your hands are closer. Your shoulders should be directly over the structure you're being supported on. Bend your arms so that your hips go straight down, but don't let your hips touch the floor. Using only your arm muscles, push yourself back up to your starting position. Your feet should not move at all.

  Push-ups

  • Push-ups are one of the most disliked exercises, but are effective when they're done correctly. Most atheletes are used to push-ups where your elbows bend out to the side. That exercise will work your biceps and pecs, but not your triceps. 

    Try doing push-ups with your hands about shoulder width apart, and turning your elbows as you bend down so that your elbows touch your waist. Your fingertips should remain facing forwards (don't turn your hands out), and don't let your elbows in so much that your stomach rests on them. You should be able to almost touch your chest to the ground and still have your elbows touching your side. 

    Your body should remain in a hollow body position (do not arch) as you go down and as you push back up. For an added bonus, if you push your shoulders out hollow at the top, you will work your shoulders and deltoids. 

    Some variations: (1) Once you're bent down, hold that position for 5-10 seconds before pushing back up. Remain hollow. (2) Bend your arms only half-way and hold it for 5-10 seconds.

  Handstand Shoulder Shrugs

  • Kick up to a handstand against and facing a wall. With your body tight and no arch in your back, push up and down with your shoulders. You should push your shoulders up towards your ears as far and possible, then let yourself drop into more of a "saggy" position. These should be done slowly and your head should remain neutral.