Mastering Tricep Pushups: Benefits, Proper Form, and Variations

The tricep pushup is a powerful bodyweight exercise that targets the triceps while also engaging the chest, shoulders, and core for a balanced upper body. Unlike standard pushups, this variation requires keeping the elbows close to the torso, emphasizing tricep activation and muscle engagement.

This exercise improves arm definition, endurance, and stability while enhancing pushup performance. It can be modified for all fitness levels, with beginners using elevated surfaces and advanced athletes adding resistance. Incorporating tricep pushups into a workout routine builds strength, improves posture, and supports overall upper-body development, making it a versatile and effective training option.

What Are Tricep Pushups?

Tricep pushups are a variation of the traditional pushup that shifts more of the workload onto the triceps. In this exercise, the elbows remain close to the ribs as you lower and push your body back up. This small change in arm positioning significantly increases triceps activation compared to regular pushups.

Key Differences Between Tricep Push-ups and Standard Push Ups

• Elbow Position: In tricep pushups, the elbows stay close to the body, whereas standard push ups allow a wider arm placement.
  

• Muscle Activation: While both exercises engage the chest and shoulders, tricep pushups emphasize the triceps more.
  

• Difficulty Level: Many people find tricep push ups more challenging due to the focused engagement of a smaller muscle group.
  

Tricep Pushups: Muscles Worked

Tricep push-up are a compound bodyweight exercise that primarily targets the triceps while also engaging several other upper-body and core muscles for stability and strength. Here’s a breakdown of the key muscles worked:

Primary Muscles Targeted:

•  Brachii – The main muscle activated, responsible for extending the elbow and powering the pushup motion.

Secondary Muscles Engaged:

• Pectoralis Major (Chest) – Works to assist in pushing the body up.
  

• Deltoids (Shoulders) – Help stabilize and support arm movement, particularly the anterior (front) deltoid.
  

• Core Muscles (Abs & Obliques) – Engage to maintain stability and proper body alignment during the movement.
  

Supporting Muscles:

• Serratus Anterior – Assists in shoulder stability and movement.
  

• Forearms – Help with wrist stability and support the pressing motion.
  

  

Benefits of Triceps Pushup

It strengthen arms, chest, and shoulders, improve endurance, enhance stability, build muscle definition, boost posture, and support overall upper-body development.

1. Strengthens the Triceps

 It primarily target the triceps brachii, the muscles on the back of your upper arms responsible for arm extension. Strong triceps are crucial for pushing movements, including bench presses, overhead presses, and everyday activities like lifting objects.

2. Improves Shoulder Stability

By maintaining proper form, it engage the deltoids and stabilizing muscles in the shoulder. This helps improve joint integrity and reduces the risk of shoulder injuries.

3. Enhances Core Engagement

Maintaining a proper plank position throughout the movement engages the core muscles, including the abs, obliques, and lower back, improving overall stability and posture.

4. Requires No Equipment

It can be performed anywhere, making them a convenient and effective bodyweight exercise for home workouts, travel, or outdoor training.

5. Helps Develop Arm Definition

By strengthening and toning the triceps, this exercise contributes to more sculpted and defined arms, which can improve overall aesthetics and performance.

How to Perform Triceps Push-Up Correctly

Maintain a straight body, keep elbows close, lower yourself slowly, engage core, push up fully, and control movement for proper  activation.

Step-by-Step Instructions

1. Starting Position: Begin in a high plank position with your hands placed directly under your shoulders.
   

2. Engage Core: Tighten your core, keep your back flat, and maintain a straight line from your head to your heels.
   

3. Transfer Lower Body: Slowly bend your elbows while keeping them close to your torso as you lower your body toward the ground.
   

4. Push Back Up: Press through your palms to extend your arms and return to the starting position while keeping your elbows tucked in.
   

5. Repeat: Perform the desired number of repetitions, ensuring controlled movement throughout.
   

   

Common Mistakes to Avoid

1. Flaring Elbows – Keep elbows close to your torso to properly engage the triceps.
   

2. Sagging Hips – Engage your core to maintain a straight body alignment.
   

3. Limited Range of Motion – Lower yourself fully until your chest is just above the ground.
   

4. Hand Placement Too Wide – Keep hands directly under your shoulders to target the triceps effectively.
   

5. Rushing the Movement – Perform slow, controlled reps for maximum muscle activation.
   

6. Locked Elbows at the Top – Avoid fully locking out your elbows to prevent strain and maintain muscle tension.
   

7. Holding Your Breath – Breathe consistently; inhale while lowering and exhale as you push up.
   

Tricep Pushup Variations for All Levels

The variations include knee, incline, standard, diamond, decline, weighted, and one-arm pushups, catering to all fitness levels.

1: Beginner Variations:

• Knee – Perform the movement on your knees to reduce intensity.
  

• Incline – Place hands on an elevated surface (bench or wall) to make it easier.
  

2: Intermediate Variations:

• Standard  – Perform with hands under shoulders and elbows tucked close.
  

• Diamond Press-ups – Bring hands together under the chest to increase engagement.
  

3: Advanced Variations:

• Decline – Elevate your feet to add more resistance.
  

• Weighted – Place a weight on your back for extra challenge.
  

• One-Arm – Perform with one arm for maximum difficulty and balance control.
  

How to Incorporate Tricep Pushups into Your Workout Routine

• As a Warm-Up: Perform 2 sets of 10 reps to activate the upper body before lifting weights.
  

• Strength Training Routine: Superset with kettlebell presses or dips to maximize arm strength.
  

• Endurance Challenge: Include high-rep sets or timed pushup sessions for muscular endurance.
  

FAQs About Tricep Pushups

1. Are Tricep Push Ups More Effective Than Regular Pushups?

It specifically target the triceps more than standard push ups, making them more effective for arm definition and pressing strength.

2. How Many Tricep Pushups Should I Do?

Beginners can start with 2-3 sets of 8-12 reps, while advanced individuals can perform 3-4 sets of 15-20 reps or more.

3. Can Tricep Push Ups Help Improve Kettlebell Lifts?

Yes, stronger triceps contribute to better pressing movements, such as kettlebell overhead presses and snatches.

4. Do Tricep Pushups Build Muscle?

Yes, when performed consistently with progressive overload (increasing reps or difficulty), tricep pushups contribute to muscle growth and strength gains.