How To Do Triceps Push Ups
Triceps push-ups are a variation of the traditional push-up that focuses on the triceps muscles. This exercise requires proper form to effectively target the triceps while minimizing strain on the shoulders and wrists.
Step-by-Step Guide to Properly Execute Triceps Push Ups
Starting Position
Begin by kneeling on the floor with your hands placed directly under your shoulders. Your fingers should be pointing forward, and your elbows should be close to your body. Keep your knees on the ground or extend your legs for a more challenging variation.
Lowering Phase
Bend your elbows to lower your body towards the ground, keeping your elbows tucked in close to your sides. Lower yourself until your chest is just above the floor, maintaining a straight line from your head to your knees or feet.
Pushing Phase
Push through your palms to raise your body back to the starting position. Focus on squeezing your triceps as you extend your arms fully. Ensure your body remains in a straight line throughout the movement.
Finishing Position
At the top of the movement, pause briefly before lowering back down. Maintain control and avoid locking your elbows. This helps to keep tension on the triceps and prevents injury.
Triceps Push Ups Workout Plan for All Levels
What Are The Benefits Of Triceps Push Ups
- Targets the triceps muscles effectively
- Improves upper body strength
- Enhances shoulder stability
- Builds endurance in the arms
- Prepares for more advanced push-up variations
Common Mistakes to Avoid
- Letting elbows flare out: Keep elbows close to your body to target triceps effectively.
- Not lowering enough: Ensure your chest comes close to the ground for maximum benefit.
- Arching the back: Maintain a straight line from head to knees or feet to avoid strain.
- Rushing the movement: Perform each rep slowly and with control to maintain form.
Similar Exercises To Try For Your Workout
These exercises focus heavily on the triceps, helping you build stronger, more defined arms with effective bodyweight options:
- Diamond Push-Ups
Hands form a diamond shape under your chest. Forces the triceps to do most of the work during the push-up. - Dips (Bench or Parallel Bars)
Lower and lift your body using your triceps. The more upright your torso, the more triceps-focused the movement becomes. - Tiger Push-Ups
A bodyweight triceps killer—lower yourself back with elbows tucked in, and press back up without leaning forward. Emphasizes triceps like a bodyweight extension. - Pseudo Push-Ups
Hands closer to the waist. Builds strong triceps and shoulders while challenging your core.
FAQ About Triceps Push Ups
To do triceps push-ups, start in a plank position with your hands close together, directly under your shoulders. Keep your elbows close to your body as you lower yourself down. Lower until your chest is just above the ground, then push back up to the starting position. Keep your body straight and engage your core throughout the movement. This targets your triceps effectively.
Triceps push-ups are great for building strength in your arms, especially the triceps. They also work your chest and shoulders. Doing these push-ups can improve your overall upper body strength, help with better posture, and make daily tasks easier. They can also boost your endurance, making it easier to do more exercises over time. Plus, they require no equipment, so you can do them anywhere.
When doing triceps push-ups, avoid these mistakes: 1. Letting your elbows flare out. Keep them close to your body.2. Not lowering your body enough. Go down until your arms are at a 90-degree angle.3. Arching your back. Keep your body straight from head to heels.4. Holding your breath. Breathe in as you lower and out as you push up.5. Rushing the movement. Focus on control and form.
You can try several variations of triceps push-ups to keep your workouts interesting. First, try narrow grip push-ups, where your hands are close together. Next, do decline push-ups with your feet on a raised surface. You can also try diamond push-ups, placing your hands in a diamond shape under your chest. Lastly, try push-ups with a pause at the bottom to increase difficulty. Each variation targets your triceps differently.
