Unlocking the Secrets: Tricep Pushup vs Regular Pushup – Find Out the Winner!

The pushup is a classic exercise that targets multiple muscle groups, including your chest, shoulders, and triceps. But did you know there are variations of the pushup that can emphasize specific muscles? One such variation is the tricep pushup, which focuses more on the triceps, the muscles at the back of your upper arm.
So, which one is better: tricep pushup vs regular pushup? It depends on your fitness goals and what you want to achieve. In this blog post, we’ll delve into the differences between these two exercises, their benefits, and how to perform them correctly.

Understanding the Differences

The main difference between a regular pushup and a tricep pushup lies in the hand placement and the way your body moves.
Regular Pushup:

• Hand Placement: Hands shoulder-width apart, fingers pointing forward.
• Movement: Your body moves in a straight line, with your chest lowering towards the floor and then pushing back up.

Tricep Pushup:

• Hand Placement: Hands close together, with your fingers pointing forward or slightly inward. Your elbows should be close to your body.
• Movement: Your body moves in a more vertical path, with your elbows staying close to your sides as you lower your chest towards the floor.

Benefits of the Regular Pushup

The regular pushup is a compound exercise that works multiple muscle groups simultaneously. Here are some of its benefits:

• Strengthens Chest Muscles: The regular pushup primarily targets your pectoralis major and minor, the muscles that make up your chest.
• Engages Shoulders: Your deltoids, the muscles that make up your shoulders, are also activated during a regular pushup.
• Works Core Muscles: To maintain proper form during a pushup, you need to engage your core muscles, including your abs and obliques.
• Improves Functional Fitness: Pushups mimic everyday movements, such as pushing open doors or lifting heavy objects.
• Boosts Cardiovascular Health: Pushups can elevate your heart rate and improve your cardiovascular fitness.

Benefits of the Tricep Pushup

The tricep pushup is an isolation exercise that focuses primarily on your triceps. Here are its benefits:

• Targets Triceps: The close hand placement and the vertical movement pattern of the tricep pushup emphasize the triceps muscles.
• Increases Tricep Strength: Regular tricep pushups can help you build stronger triceps, which can benefit your overall upper body strength.
• Improves Arm Definition: Stronger triceps contribute to a more defined and toned upper arm.
• Enhances Push-Up Variations: Strong triceps can help you perform more advanced pushup variations, such as diamond pushups and close-grip pushups.

How to Perform a Regular Pushup

1. Starting Position: Start in a plank position, with your hands shoulder-width apart, fingers pointing forward. Your body should form a straight line from your head to your heels.
2. Lowering: Slowly lower your chest towards the floor, keeping your back straight.
3. Pushing Up: Push back up to the starting position, extending your arms fully.

How to Perform a Tricep Pushup

1. Starting Position: Start in a plank position, with your hands close together, fingers pointing forward or slightly inward. Your elbows should be close to your body.
2. Lowering: Lower your chest towards the floor, keeping your elbows close to your sides.
3. Pushing Up: Push back up to the starting position, extending your arms fully.

Choosing the Right Pushup for You

Ultimately, the best pushup for you depends on your fitness goals and your current strength level.

• Regular Pushups: If you’re new to pushups or looking to build overall upper body strength, regular pushups are a great place to start.
• Tricep Pushups: If you’re looking to specifically target your triceps or want to add variety to your pushup routine, tricep pushups are a good option.

Tips for Performing Pushups Correctly

• Maintain Proper Form: Keep your body in a straight line throughout the exercise, avoiding sagging in the middle or arching your back.
• Control the Movement: Lower and raise your body slowly and in a controlled manner. Don’t rush the movement.
• Engage Your Core: Keep your core engaged throughout the exercise to maintain stability.
• Modify If Necessary: If you’re unable to perform a full pushup, you can modify it by doing pushups on your knees or against a wall.

Pushups for Beginners

If you’re new to pushups, start with a modified version, such as:

• Wall Pushups: Stand facing a wall, with your hands shoulder-width apart, and lean towards the wall, bending your elbows. Push back up to the starting position.
• Knee Pushups: Start in a plank position but with your knees on the floor. Lower your chest towards the floor and push back up.

Pushing Your Limits: Advanced Pushup Variations

Once you’ve mastered regular pushups, you can challenge yourself with more advanced variations:

• Diamond Pushups: This variation involves placing your hands close together, forming a diamond shape with your thumbs and index fingers.
• Close-Grip Pushups: Similar to tricep pushups, close-grip pushups involve placing your hands closer together than shoulder-width apart.
• Decline Pushups: Elevate your feet on a bench or chair to increase the difficulty.
• Incline Pushups: Place your hands on a bench or chair to make the exercise easier.

Beyond the Pushup: Incorporating Tricep Exercises

While tricep pushups are a great exercise, you can also incorporate other tricep exercises into your workout routine to further strengthen and tone your triceps.

• Tricep Dips: This exercise involves dipping your body down between two benches or chairs, using your triceps to push yourself back up.
• Overhead Tricep Extensions: This exercise involves extending your arms overhead with a dumbbell or barbell, using your triceps to lower and raise the weight.
• Close-Grip Bench Press: This exercise targets your triceps as a secondary muscle group, along with your chest.

Reaching Your Fitness Goals: The Importance of Consistency

Whether you choose regular pushups or tricep pushups, consistency is key to achieving your fitness goals. Aim to incorporate pushups into your workout routine 2-3 times per week. Gradually increase the number of repetitions or sets as you get stronger.

The Final Push: Consistency and Progress

It’s not about choosing the perfect pushup, it’s about finding the right pushup for you and sticking with it. Listen to your body, start slowly, and gradually increase the difficulty as you get stronger. Remember, consistency is key to seeing results.

Information You Need to Know

Q: How many pushups should I do?
A: The number of pushups you should do depends on your fitness level. Start with a number you can comfortably complete with good form, and gradually increase as you get stronger.
Q: Can I do tricep pushups every day?
A: It’s not recommended to do tricep pushups every day, as your muscles need time to recover. Aim for 2-3 times per week.
Q: What are some other exercises I can do to strengthen my triceps?
A: In addition to tricep pushups, you can incorporate exercises like tricep dips, overhead tricep extensions, and close-grip bench press into your workout routine.
Q: What if I can’t do a regular pushup?
A: If you can’t do a regular pushup, start with a modified version, such as knee pushups or wall pushups. As you get stronger, you can gradually progress to more challenging versions.