Tricep Push-Up: Form, Muscles, Benefits, and Variations

How to Do a Tricep Push-Up?

The tricep push-up, often called a close-grip push-up, is a highly effective bodyweight exercise that primarily targets the triceps brachii, enhancing arm strength, shoulder stability, and core control when performed with precision.

What is a Tricep Push-Up?

The tricep push-up is a variation of the traditional push-up distinguished by a narrower hand placement and tucked elbows, which shifts the emphasis from the chest and shoulders more directly onto the triceps brachii. As a closed-kinetic chain exercise, it involves a fixed hand position on the ground and movement of the body relative to the hands, promoting functional strength and stability across multiple joints. This exercise is invaluable for developing pushing power, improving lockout strength in overhead presses, and building muscular endurance in the arms and core.

Muscles Worked

Executing the tricep push-up correctly engages a synergistic chain of muscles:

• Primary Movers:
  • Triceps Brachii: All three heads (long, lateral, and medial) are heavily recruited to extend the elbow joint, providing the primary force for the upward phase of the movement.
• Synergists (Assisting Muscles):
  • Anterior Deltoid: Assists in shoulder flexion and contributes to the pushing motion.
  • Pectoralis Major (Sternal and Clavicular Heads): While less dominant than in a standard push-up, the chest muscles still contribute to shoulder adduction and flexion.
• Stabilizers:
  • Core Musculature (Rectus Abdominis, Obliques, Transverse Abdominis): Crucial for maintaining a rigid plank position and preventing hip sag or pike.
  • Serratus Anterior: Stabilizes the scapula against the rib cage, preventing "winging."
  • Rhomboids and Trapezius: Help stabilize the shoulder blades.

Proper Form: Step-by-Step Guide

Mastering the tricep push-up requires meticulous attention to form to maximize triceps activation and minimize injury risk.

Setup

• Hand Placement: Begin in a high plank position. Place your hands directly under your shoulders, or slightly narrower, with your fingers pointing straight forward. Some prefer to bring their thumbs close together to form a diamond shape, but ensuring elbows can track straight back is paramount.
• Body Alignment: Establish a rigid, straight line from the crown of your head through your shoulders, hips, and knees, down to your heels. Engage your core tightly by bracing your abdominal muscles as if anticipating a punch. Squeeze your glutes to prevent hip sag.
• Elbow Position: Crucially, ensure your elbows are tucked tightly against your sides, pointing straight back toward your feet, not flaring out to the sides. This ensures the triceps bear the majority of the load.

Execution (Descent)

• Controlled Lowering: Inhale as you slowly bend your elbows, keeping them pinned close to your torso. Lower your chest towards the floor, maintaining the rigid body line.
• Depth: Continue lowering until your chest is just an inch or two above the floor, or until your elbows form approximately a 90-degree angle. Avoid letting your hips drop first or your shoulders round forward.

Execution (Ascent)

• Powerful Push: Exhale forcefully as you press through your palms and extend your elbows, pushing your body back up to the starting plank position.
• Maintain Rigidity: Keep your core engaged and your body straight throughout the ascent. Avoid piking your hips up or letting your lower back arch.
• Full Extension: Fully extend your arms at the top, but avoid locking out your elbows excessively.

Breathing

• Inhale: As you lower your body (eccentric phase).
• Exhale: As you push back up (concentric phase).

Common Mistakes to Avoid

• Flaring Elbows: Allowing elbows to point outwards shifts load to the shoulders and chest, reducing triceps engagement and increasing shoulder strain.
• Sagging Hips or Arched Back: Indicates a weak core or loss of core engagement, placing undue stress on the lumbar spine.
• Piking Hips: Lifting the hips too high reduces the load on the triceps and core, turning it into a less effective movement.
• Partial Range of Motion: Not lowering sufficiently limits muscle activation and development. Aim for a full, controlled range.
• Rushing the Movement: Performing reps too quickly sacrifices control, reduces muscle tension, and increases injury risk. Focus on controlled, deliberate movements.

Regressions (Making it Easier)

If a full tricep push-up is too challenging, regress the exercise to build foundational strength:

• Knee Tricep Push-Up: Perform the exercise with your knees on the ground. Maintain the straight line from head to knees, keeping the core engaged.
• Incline Tricep Push-Up: Place your hands on an elevated surface (e.g., a sturdy bench, chair, or wall). The higher the surface, the easier the exercise, as it reduces the percentage of body weight being lifted.
• Negative Tricep Push-Up: Start in the top plank position, then slowly lower yourself with proper form (eccentric phase) over 3-5 seconds. Once at the bottom, reset by standing up or returning to your knees, and repeat the controlled lowering.

Progressions (Making it Harder)

Once you've mastered the standard tricep push-up, consider these progressions:

• Decline Tricep Push-Up: Elevate your feet on a stable surface (bench, box). This increases the percentage of body weight you are pushing and further challenges the triceps and anterior deltoids.
• Weighted Tricep Push-Up: Place a weight plate on your upper back or wear a weighted vest. Ensure the weight is stable and doesn't compromise form.
• Plyometric Tricep Push-Up: Explode upwards from the bottom position, pushing with enough force for your hands to briefly leave the ground. Land softly and immediately transition into the next repetition.
• Single-Arm Tricep Push-Up: An advanced progression requiring significant unilateral strength and stability.

Programming Considerations

Integrate tricep push-ups into your workout routine strategically:

• Sets and Reps: For muscle hypertrophy and strength, aim for 3-4 sets of 8-15 repetitions. For endurance, perform more repetitions (15+) or go to near failure.
• Frequency: Allow adequate recovery. Incorporate tricep push-ups 2-3 times per week as part of an upper body, push, or full-body workout, ensuring at least 48 hours between intense sessions for the same muscle groups.
• Integration: They can serve as a warm-up, a primary strength exercise, or a finisher for your triceps and core.

Who Should Do Tricep Push-Ups?

The tricep push-up is an excellent exercise for a wide range of individuals:

• Fitness Enthusiasts: Looking to build upper body strength, particularly in the arms and core, using bodyweight exercises.
• Personal Trainers: To teach clients proper push-up mechanics and triceps isolation.
• Student Kinesiologists: To understand biomechanical principles of pressing movements and muscle activation.
• Athletes: Especially those involved in sports requiring pushing strength, such as martial arts, gymnastics, or combat sports.
• Individuals Aiming for Advanced Calisthenics: It builds foundational strength necessary for exercises like handstands, dips, and planche progressions.

Conclusion

The tricep push-up is a fundamental yet powerful exercise for developing robust triceps, strong shoulders, and an ironclad core. By adhering to proper form, understanding the muscles involved, and progressively challenging yourself, you can unlock significant gains in upper body strength and functional fitness. Prioritize quality over quantity, listen to your body, and integrate this versatile movement mindfully into your training regimen for lasting results.