How the "Commando" Works the Triceps And Expert Tips to Improve Your Technique

Movement pattern

In a “commando", you start in a plank and then lower down to a hover on your elbows and then press up onto your hands one arm at a time to return to plank.

Triceps activation

Every time you push from your forearm to your hand, your triceps extend the elbow to straighten the arm and support your body weight.

Unilateral load

Since you’re pressing up one arm at a time, the working triceps has to support more of your body weight than in a regular push-up, creating a strong stimulus.

Stability demand

Your triceps also help stabilize your elbow joint as your body shifts slightly side to side, which adds an isometric (holding) element on top of the pressing.

So in short: the commando targets the triceps through elbow extension (pushing your body up) and stabilization, while also engaging shoulders, chest, and core heavily.

👉 How to make them hit the triceps harder?

🔑 Technique Tweaks

Keep Elbows Tucked

Instead of flaring elbows out when you push up, keep them close to your ribcage (like a close-grip push-up).This forces the triceps to take over more of the pressing work instead of the chest/shoulders.

Narrow Hand Position

Place your hands directly under your shoulders (not wider). A narrower base means your triceps handle more of the push.

Pause at the Top

When you’re in the high plank (on hands), lock out your elbows and squeeze your triceps for 1–2 seconds.

Try these tips and others in this weeks Surge TOTW “Espresso” to strengthen and define your triceps.

Find a class at www.surge-fit.com/find-a-class