With over a decade of experience as a fitness coach, I consistently advise my clients to incorporate tricep push-ups into their routines for optimal muscle growth.
Recognizing that this exercise takes push-up sessions to another level by engaging hard-to-reach triceps and sculpting a killer set of upper arm muscles, I delved into extensive research.
I also consulted with experts to provide comprehensive insights on performing it for optimal results. Here's everything you need to know about executing this exercise with proper form.
Quick Summary
- For optimal muscle growth, ensure you maintain a narrow hand position and keep your elbows close to the body when performing tricep push-ups.
- The chest, core muscles, chest, and triceps are the muscles worked on when you perform tricep push-ups.
- Research from the National Institute of Health indicates that maintaining a narrow hand position and ensuring elbows stay close to the body during exercise maximizes tricep engagement.
- In my opinion, incorporating tricep push-ups with a balanced diet and high-quality protein supplements can significantly enhance upper-body strength.
How To Do a Proper Tricep Push-Up?
Executing tricep push-ups correctly is crucial for preventing injuries and building strength.
Follow this step-by-step guide:
- Begin in a high plank position with your palms under your shoulders, ensuring your body forms a straight line, engaging your core, and keeping your neck neutral.
- Move your palms under your chest, ensuring your thumbs and index fingers touch, creating a diamond shape.
- Inhale as you slowly lower your upper body until your chest is a few inches from the floor. Maintain body alignment with your elbows pointing backward.
- Push against the floor with your palms, feeling the squeeze in your tricep muscles as you lift your body back to the starting position.
- Repeat the movement for the recommended number of reps.
For my clients, I recommend doing at least two to three sets of 10-12 reps for this exercise, taking a 30-second to a minute rest between sets.
What Are Tricep Push-Ups?
Tricep push-ups, also known as diamond or triangle push-ups, represent an advanced variation of the standard push-up, emphasizing triceps development.
Unlike the conventional push-up with palms at shoulder width, in tricep push-ups, your palms go directly under your chest, forming a diamond or triangle.
According to the National Institute of Health, this variation significantly engages the triceps, contributing to a larger and more toned upper arm [1].
Tricep Push-Ups Variations To Try
1. Starting from your knees
If the standard exercises pose a challenge, begin with a modified version on your knees. Practice this variation consistently, and you'll progress to the full exercise on your toes in no time!
2. On an incline
If regular push-ups are challenging, try the same motion from a standing position, leaning over at a 30 to 45-degree angle, with your hands on an elevated surface like a bench or kitchen counter.
When I guide my clients through tricep push-ups on an incline, it's like giving their elbows a break and lightening the lifting load.
Related article: Tricep Killer Workout
Muscles Worked
The tricep push-up, also known as the diamond push-up, was identified as the most effective exercise for tricep muscle activation in a study published in IOPScience [2].
This challenging yet highly effective exercise not only targets and strengthens the triceps for enhanced stability in the arms and shoulders but also engages the chest, shoulders, and core.
Related: 10 Best Push-Ups For Chest
What Are The Benefits?
Tricep push-ups offer several benefits, including:
Activates Arm Muscles
To achieve impressive upper arms, it's crucial to prioritize both biceps and triceps. Instead of excluding regular push-ups entirely, incorporate this exercise into your routine to activate your triceps effectively.
Boosts Arm and Upper-Body Strength
Focusing on your triceps not only enhances the appearance of your arms but also elevates your upper-body strength, providing stability to your arms and shoulders. A robust upper body improves posture, enhances athletic performance, and facilitates efficient movement in daily tasks.
Ideal for Home Workouts
The tricep push-up stands out as a versatile, equipment-free full-body exercise. Its convenience allows you to perform it anytime, anywhere, and you can customize the push-up variations to match your fitness level.
"Most people often consider push-ups as a strength exercise, but they can be great cardio workouts, too. Push-ups engage different muscle groups, causing the heart to work harder, and this improves cardiovascular health."
— Dannah Bollig, Certified Personal Trainer & Founder of the DE Method
Related: Decline Push-Ups 101 Guide
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6136322/
- https://iopscience.iop.org/article/10.1088/1742-6596/1874/1/012016/meta
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