Triceps Push Up. How-to, proper form and tips
The Triceps Push-up works mainly the triceps, other than shoulders and chest. The name results from this.
The key difference for the regular push-up is that the fingers point forward, thus the elbows point back. Differently from the regular push-up with the elbows opened, this ensures focus on the triceps.
Video demonstration
(excerpt from 'Bodyweight Tricep Extension Tutorial'
by Global Bodyweight Training)
How to and step by step instructions:
- Start in a plank position, arms straight, hands below your shoulders or ahead of them.
- Fingers should point ahead, feet shoulder-with, core straight and engaged.
- Bend your elbows lowering your body. Elbows should be pointed back, close to your body.
- Lower your self until the elbows touch the ground.
- Push your arms against the ground, lifting your body back up.
Hints & tips:
- If the exercise s difficult for you, train the knee or wall versions.
- Lower your chest until the elbow touches the ground.
- Placing the hands closer to the shoulders, instead of ahead, makes the exercise harder.
Benefits:
- Strengthen the Triceps.
- Strong triceps bring stability to shoulders and elbows.
- Improves arm flexibility and range of motion.
Counting & gamification:
- As soon as you can perform the exercise, do sets of 2 or 3. As soon as possible, increase by one the number in a set.
- Progressively, increase the number of repetitions.
Muscles worked and body parts involved:
Primary muscles: Shoulder, Triceps
Secondary muscles: Chest, Abs, Lowerback
Other names
The exercise can be found with other names. Examples are:
- Triceps Push Up
- Triceps Extension Push Up
- Forearm Push Up
- Tiger Push Up
- Sphinx Push Up
Triceps Push Up, easy to hard
5. Triceps Push Up
