Lakukan push up untuk menguatkan otot trisep dan pektoral. Tantanglah diri sendiri dengan melakukan push up 2-2-2. Lakukan latihan pembentukan trisep (trisep dips) menggunakan kursi. Lakukan gerakan tricep kickback sambil memegang dumbel. Lakukan gerakan bicep curl. Lakukan gerakan uppercut sambil memegang dumbel. Lakukan postur papan menyamping sambil mengangkat dumbel.

I'm interested in that, but I only have a few mins. Can you give me at most the first 500 characters of a detailed explanation in English about that?
Tricep push ups are simple exercises that can really work your tricep muscles, your pectoral muscles, and your shoulder muscles. If you are new to push ups, you may want to modify this exercise by dropping your legs to the ground so you can build strength in your arms over time.  To do tricep push ups, place your hands underneath your shoulders on an exercise mat. Make sure your fingers are spread wide and weight is distributed evenly between the 2 hands. Squeeze your abdominal muscles and strai