Triceps Push Up. How-to, proper form and tips

Triceps Push Up icon

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

How to and step by step instructions:

  1. Start in a plank position, arms straight, hands below your shoulders or ahead of them.
  2. Fingers should point ahead, feet shoulder-with, core straight and engaged.
  3. Bend your elbows lowering your body. Elbows should be pointed back, close to your body.
  4. Lower your self until the elbows touch the ground.
  5. 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.


  • 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 , Secondary

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

Triceps Push Up icon
5. Triceps Push Up

Triceps Extensions aka Skull Crushers

Training tricep with Push Ups

Muscle: Shoulder

Muscle: Triceps

Collection: Push Up Variations

Category: Bodyweight