Pushups: Tricep vs. Bicep Variations, Difficulty, and Biomechanics

Are tricep or bicep pushups harder?

A "tricep pushup" (referring to a close-grip or diamond pushup variation) is significantly harder than a standard pushup due to increased triceps and anterior deltoid activation and altered leverage. A "bicep pushup," in the context of a pushing exercise, is a biomechanical impossibility as the biceps brachii primarily function in pulling movements, making the comparison invalid.

Understanding the Push-Up: A Foundation

The conventional push-up is a foundational bodyweight exercise that primarily targets the pectoralis major (chest), anterior deltoids (front of shoulders), and triceps brachii (back of upper arm). It's a compound movement, meaning it involves multiple joints and muscle groups working in synergy to execute a pushing motion against gravity. The distribution of workload among these muscles can be significantly altered by hand placement and body position.

Deconstructing the "Tricep Pushup"

When fitness enthusiasts refer to a "tricep pushup," they are typically describing a close-grip push-up or a diamond push-up. These variations deliberately shift the muscular emphasis from the chest to the triceps and anterior deltoids.

Anatomy & Biomechanics

• Triceps Brachii: This three-headed muscle on the posterior aspect of the upper arm is the primary extensor of the elbow joint. In a push-up, it works concentrically to straighten the arm during the upward phase and eccentrically to control the descent.
• Anterior Deltoids: The front part of the shoulder muscle assists the pectoralis major in shoulder flexion and internal rotation, contributing significantly to the pressing motion, especially with a narrower grip.
• Pectoralis Major: While still active, its contribution is reduced compared to a wider-grip push-up.

Execution & Form

To perform a tricep-focused push-up:

• Hand Placement: Position hands closer together, directly under the shoulders or even forming a diamond shape with thumbs and index fingers touching.
• Elbow Path: Keep elbows tucked in close to the body throughout the movement, rather than flaring out. This maximizes triceps engagement.
• Body Alignment: Maintain a rigid plank position from head to heels, ensuring the core is engaged to prevent sagging or arching of the lower back.

Muscle Activation & Difficulty Factors

Electromyography (EMG) studies confirm that close-grip push-ups elicit significantly higher triceps brachii and anterior deltoid activation compared to standard or wide-grip push-ups.

Why it's harder:

• Smaller Primary Movers: The triceps are a smaller muscle group compared to the pectoralis major. Shifting the primary load to a smaller muscle group inherently increases the perceived and actual difficulty.
• Altered Leverage: The closer hand position and tucked elbows change the biomechanical leverage, demanding greater force output from the triceps and anterior deltoids to move the same body weight.
• Increased Joint Stress: While effective, the narrow grip can place increased stress on the wrist and elbow joints if not performed with proper form and control.

Addressing the "Bicep Pushup" Misconception

The concept of a "bicep pushup" is fundamentally flawed from an exercise science perspective.

Anatomy & Biomechanics of the Biceps Brachii

• Biceps Brachii: This two-headed muscle on the anterior aspect of the upper arm has two primary functions:
  • Elbow Flexion: Bending the elbow (e.g., during a bicep curl).
  • Forearm Supination: Rotating the forearm so the palm faces upward.
• Antagonistic Role: In a pushing movement like a push-up, the biceps are antagonists to the primary movers. While the triceps extend the elbow, the biceps flex it. For the triceps to contract strongly, the biceps must relax or lengthen.

Why a "Bicep Pushup" is Not a Standard Pushing Exercise

There is no recognized push-up variation that primarily targets or heavily engages the biceps brachii as the prime mover for the pushing action. Attempting to "push" with the biceps would be akin to trying to pull a door open by pushing on it – it's contrary to the muscle's anatomical function.

While the biceps may act as stabilizers to a very minor extent in certain compound movements, they are never the primary drivers of a pushing motion. Any exercise that meaningfully targets the biceps will invariably involve elbow flexion and/or forearm supination, making them pulling exercises (e.g., chin-ups, bicep curls, rows).

The Verdict: Tricep Pushups vs. "Bicep" Pushups

Based on anatomical and biomechanical principles, the comparison is straightforward:

• Tricep Pushups are significantly harder than standard push-ups because they intentionally increase the workload on a smaller muscle group (triceps) and the anterior deltoids through specific grip and form modifications.
• "Bicep Pushups" do not exist as a valid pushing exercise. The biceps brachii are designed for pulling and lifting, not pushing. Therefore, it is impossible to perform a push-up that primarily engages the biceps, let alone compare its difficulty to a tricep pushup.

If someone feels their biceps working during a push-up, it is likely due to:

• Stabilization: Minor isometric contraction to stabilize the elbow joint.
• Improper Form: Attempting to pull the body down or up in an unnatural way.
• Misinterpretation of Sensation: Confusing general arm fatigue with bicep-specific activation.

Implications for Training

For those looking to specifically strengthen their triceps and anterior deltoids using bodyweight exercises, the close-grip or diamond push-up is an excellent, challenging option. It's a progressive variation that can build significant upper body pushing strength and muscular endurance.

For bicep development, one must incorporate pulling exercises into their routine. Balanced training that includes both pushing (push-ups, dips, overhead press) and pulling (chin-ups, rows, bicep curls) movements is crucial for comprehensive upper body strength, muscle development, and injury prevention.