Tiger Push-ups: What They Are, Muscles Worked, Benefits, and How to Perform Them

What Are Tiger Push-ups?

Tiger push-ups are an advanced bodyweight exercise that primarily targets the triceps and shoulders, characterized by a unique range of motion where the head dips towards the hands while maintaining a compact elbow position, effectively isolating the posterior arm musculature.

What Are Tiger Push-ups?

The Tiger push-up is a specialized variation of the traditional push-up, designed to place a significantly greater emphasis on the triceps brachii and anterior deltoid muscles. Unlike a standard push-up that involves a broader chest activation, the Tiger push-up focuses on a more vertical pushing motion. It is typically performed with the hands positioned closer together, often with fingers pointing slightly inward or forward, and the elbows tucked tightly against the body. The unique aspect is the deep descent, where the crown of the head moves towards the hands, allowing the forearms to come close to or even rest on the ground, before powerfully extending the arms to return to the starting position. This extended range of motion under tension makes it a formidable exercise for developing pushing strength and hypertrophy in the triceps and shoulders.

Muscles Worked

The Tiger push-up is a compound exercise that primarily targets the following muscle groups:

• Triceps Brachii: This is the primary mover. All three heads (long, lateral, and medial) are heavily engaged in extending the elbow joint and pushing the body back up. The unique range of motion places a high degree of tension on these muscles.
• Anterior Deltoid: The front part of the shoulder muscle assists significantly in the pushing motion, especially as the body moves vertically.
• Medial Deltoid: Contributes to shoulder stability and assists in the overall pressing action.
• Pectoralis Major (Clavicular Head): The upper chest muscles provide some assistance, particularly in the initial phase of the push.
• Serratus Anterior: This muscle stabilizes the scapula (shoulder blade) against the rib cage, crucial for shoulder health and efficient pushing mechanics.
• Core Stabilizers (Rectus Abdominis, Obliques, Erector Spinae): These muscles work isometrically to maintain a rigid body plank throughout the movement, preventing sagging of the hips or excessive arching of the lower back.

Benefits of Tiger Push-ups

Incorporating Tiger push-ups into your routine can yield several significant benefits:

• Exceptional Triceps Development: Due to the extreme range of motion and direct force vector, Tiger push-ups are highly effective for building strength and hypertrophy in all three heads of the triceps.
• Enhanced Shoulder Strength and Stability: The exercise strengthens the anterior and medial deltoids and improves the stability of the shoulder joint, which is beneficial for overhead pressing movements and injury prevention.
• Improved Body Control and Proprioception: The precise movement pattern demands significant body awareness and control, enhancing your ability to manipulate your body in space.
• Progression for Advanced Calisthenics: Mastering the Tiger push-up builds foundational strength and body control necessary for more advanced movements like handstand push-ups, pike push-ups, and even planche progressions.
• Minimal Equipment Required: Like most push-up variations, it requires no equipment, making it an accessible exercise for home workouts or travel.

How to Perform a Tiger Push-up

Proper form is paramount to maximize effectiveness and minimize injury risk. Follow these steps:

1. Starting Position: Begin in a standard push-up position, or for a slightly easier variation, a pike position (hips elevated, body forming an inverted 'V'). Place your hands closer than shoulder-width apart, directly under your chest, with fingers pointing slightly inward or straight forward. Ensure your body forms a straight line from head to heels (if in a plank position).
2. Descent: Keeping your elbows tucked tightly against your sides, begin to lower your body by bending at the elbows. The movement should be primarily focused on your forearms dropping towards the ground. Your head should aim to touch the ground just in front of or between your hands. Your forearms will come very close to, or even rest on, the floor.
3. Bottom Position: At the bottom, your forearms should be nearly parallel to the floor, and your head should be near your hands. Your triceps will be maximally stretched.
4. Ascent: Forcefully extend your triceps, pushing your body back up to the starting position. Focus on driving through the palms of your hands and extending your elbows fully. Maintain a rigid core and straight body line throughout the movement.
5. Breathing: Inhale during the descent and exhale powerfully during the ascent.

Common Mistakes to Avoid

• Flaring Elbows Out: This shifts emphasis from the triceps to the chest and shoulders, and can place undue stress on the shoulder joint. Keep elbows tucked.
• Sagging Hips or Arching Back: Losing the plank position indicates a weak core. Engage your glutes and core to maintain a straight line from head to heels.
• Incomplete Range of Motion: Not bringing the head sufficiently close to the hands or not allowing the forearms to reach near the floor negates the primary benefit of the exercise.
• Using Momentum: Jerking or bouncing out of the bottom position reduces the muscular tension and effectiveness. Control both the eccentric (lowering) and concentric (pushing) phases.
• Wrist Discomfort: If you experience wrist pain, ensure your hands are positioned correctly and consider performing the exercise on elevated parallettes to reduce wrist extension.

Who Should Consider Tiger Push-ups?

Tiger push-ups are an advanced exercise and are best suited for individuals who:

• Have a Strong Foundational Push-up: You should be able to perform multiple repetitions of standard push-ups and close-grip push-ups with perfect form.
• Seek Triceps Specialization: Athletes or enthusiasts looking to specifically target and strengthen their triceps for improved pressing power or arm development.
• Are Progressing in Calisthenics: Individuals working towards more complex bodyweight skills like handstands, handstand push-ups, or planche progressions will find this exercise beneficial for building requisite strength.

This exercise is not recommended for beginners due to the high demands on triceps strength, shoulder stability, and wrist integrity. Start with easier variations like kneeling push-ups or close-grip push-ups before attempting Tiger push-ups.

Variations and Progressions

To make the Tiger push-up easier or harder, consider these variations:

• Kneeling Tiger Push-ups (Easier): Perform the exercise with your knees on the ground, reducing the load.
• Pike Tiger Push-ups (Easier/Different Emphasis): Start in a pike position (hips elevated). This shifts more load to the shoulders and makes the triceps work less against gravity, but still provides a good triceps stimulus.
• Elevated Feet Tiger Push-ups (Harder): Placing your feet on an elevated surface (e.g., a bench) increases the percentage of your body weight you are pushing, making the exercise more challenging.
• Deficit Tiger Push-ups (Harder): Performing the exercise with your hands on parallettes or blocks allows for an even deeper range of motion, increasing the stretch and challenge.

Safety and Considerations

• Warm-up Thoroughly: Always perform a dynamic warm-up that includes wrist mobility, shoulder rotations, and light push-up variations before attempting Tiger push-ups.
• Listen to Your Body: If you experience sharp pain in your wrists, elbows, or shoulders, stop the exercise immediately.
• Gradual Progression: Do not rush into this advanced movement. Build up your strength gradually with foundational exercises first.
• Wrist Health: The close hand position and deep range of motion can place stress on the wrists. Ensure your wrists are strong and mobile. If discomfort persists, consider using push-up handles or parallettes.
• Proper Form Over Reps: Always prioritize perfect form over the number of repetitions. Incorrect form can lead to injury and reduce the effectiveness of the exercise.