Tricep Push-Up
The Tricep Push-Up is an effective variation of the traditional push-up that focuses on strengthening the triceps , shoulders and chest . By keeping your elbows close to your body during the movement, you increase the activation of your triceps, which helps shape your arms and improve your upper body strength.
Correct technique and execution
How to perform the Tricep Push-Up :
- Start in a plank position with your hands placed directly under your shoulders, and your body in a straight line from your head to your heels.
- Keep your elbows close to your body, and lower your chest towards the floor while bending your elbows.
- Push back up to the starting position by straightening your arms. Keep the core activated and the back neutral throughout the movement.
Common errors
- Spread your elbows: Keep your elbows close to your body to maximize triceps activation.
- Dropped hips: Keep the core tight to avoid the hips sinking towards the floor, which can lead to incorrect technique and strain on the lower back.
- For fast execution: Perform the movement slowly and controlled for better muscle activation.
Modifications and variations
- Kneeling Tricep Push-Up: For beginners, you can perform the exercise on your knees for less strain.
- Diamond Push-Up: Another triceps variation where the hands are placed together in a diamond shape under the chest for added challenge.
Sets and repetitions
Aim for 3 sets of 8-12 repetitions. Increase the number of repetitions as you get stronger.
Breathing technique
Breathe in as you lower your body, and breathe out as you push yourself up into plank position.