Tricep Push-Up

The Tricep Push-Up is a variation of the classic push-up that specifically targets the triceps muscles on the back of the upper arm. This exercise also strengthens the chest, shoulders and core, making it an excellent addition to any exercise routine. :contentReference[oaicite:0]{index=0}

Correct Execution of the Tricep Push-Up

Follow these steps to perform the exercise correctly:

  1. Start in a high plank position with your hands placed directly under your shoulders and your body in a straight line from head to heels.
  2. Place the hands closer together than in a traditional push-up, so that the thumbs and index fingers form a diamond shape.
  3. Engage the core muscles and keep the body stable.
  4. Slowly lower your chest towards your hands by bending your elbows close to your body.
  5. Stop when your chest is directly above your hands, then press back up to the starting position by extending your elbows.
  6. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Flaring the elbows: Make sure the elbows stay close to the body throughout the movement to maximize triceps activation and reduce strain on the shoulders.
  • Lowering the hips: Keep the body in a straight line and avoid letting the hips drop, as this can lead to unnecessary strain on the lower back.
  • Limited range of motion: Lower your chest all the way down to your hands to ensure full activation of the triceps muscles.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform the exercise on the knees to reduce stress and focus on proper form.
  • Advanced: Add an extra challenge by placing the feet on an elevated surface or by performing the exercise with one hand at a time.

Number of Repetitions and Sets

Perform 2-3 sets of 8-12 repetitions, depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you lower your body down towards the hands and exhale as you push back up to the starting position. Controlled breathing helps to maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing the Tricep Push-Up:

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