Tricep Pushup vs Regular Push Up: The Ultimate Fitness Showdown

The push-up is a classic exercise that targets multiple muscle groups, making it a staple in many fitness routines. But did you know that there are different variations of push-ups, each targeting specific muscles? One popular variation is the tricep push-up, which focuses heavily on the triceps, the muscles at the back of your upper arms.
This blog post will dive deep into the tricep pushup vs regular push up debate, comparing their benefits, targeting muscles, and execution techniques. We’ll also explore the pros and cons of each variation, helping you decide which one is best suited for your fitness goals.

Understanding the Basics: Tricep Pushups and Regular Pushups

Before we jump into the comparison, let’s understand the basics of each exercise.
Regular Push-ups: A regular push-up is a compound exercise that works multiple muscle groups simultaneously, including the chest, shoulders, and triceps. It involves lowering your body towards the ground with your hands shoulder-width apart, and then pushing back up to the starting position.
Tricep Push-ups: As the name suggests, the tricep push-up focuses primarily on the triceps. It involves placing your hands closer together, typically at the width of your shoulders, and keeping your elbows tucked in close to your sides as you lower your body. This variation emphasizes the triceps’ role in extending the elbow.

Muscle Activation: Targeting Different Areas

The key difference between the two lies in the muscle activation.
Regular push-ups: Regular push-ups recruit a wider range of muscles, including:

• Chest: Primarily the pectoralis major and minor.
• Shoulders: Deltoids (anterior, lateral, and posterior heads).
• Triceps: Triceps brachii (long, lateral, and medial heads).
• Core: Abdominal muscles, including the rectus abdominis and obliques.

Tricep push-ups: Tricep push-ups primarily target the triceps, specifically:

• Triceps: Triceps brachii (all three heads).
• Chest: Minimal activation of the pectoralis major.
• Shoulders: Limited activation of the anterior deltoids.

Execution Technique: Mastering the Form

Proper form is crucial for both variations to maximize muscle activation and prevent injuries.
Regular Push-up:
1. Starting Position: Begin 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 body towards the ground, keeping your core engaged and your elbows slightly bent.
3. Pushing Up: Push back up to the starting position, extending your arms fully.
Tricep Push-up:
1. Starting Position: Place your hands closer together, about shoulder-width apart, with your fingers pointing forward. Keep your elbows tucked in close to your sides.
2. Lowering: Slowly lower your body towards the ground, keeping your elbows close to your body and your core engaged.
3. Pushing Up: Push back up to the starting position, extending your arms fully.

Benefits of Each Variation: Choosing the Right Push-up

Both regular and tricep pushups offer unique benefits.
Regular Push-up Benefits:

• Compound Exercise: Works multiple muscle groups simultaneously, improving overall strength and fitness.
• Versatility: Can be modified to suit different fitness levels, making it accessible to beginners and advanced athletes.
• Functional Strength: Improves functional strength, making everyday tasks easier.
• Core Engagement: Requires core activation to maintain proper form, strengthening your abdominal muscles.

Tricep Push-up Benefits:

• Targeted Triceps Development: Isolates and strengthens the triceps, leading to bigger and stronger arms.
• Improved Push-up Performance: Can help you perform more regular push-ups by strengthening the triceps.
• Enhanced Upper Body Strength: Contributes to overall upper body strength and power.
• Easy to Modify: Can be adjusted by placing your hands on an elevated surface to make it easier or harder.

Choosing the Right Variation: Factors to Consider

The best push-up variation for you depends on your fitness goals and preferences. Here are some factors to consider:

• Fitness Level: If you’re a beginner, regular push-ups might be a better starting point. As you gain strength, you can progress to tricep push-ups.
• Muscle Focus: If you’re looking to specifically target your triceps, tricep push-ups are the way to go.
• Injury Prevention: If you have any shoulder or elbow issues, regular push-ups might be a safer option.
• Variety: Incorporating both variations into your routine can provide a well-rounded workout and prevent plateaus.

Incorporating Push-ups into Your Routine: Building a Balanced Workout

Whether you choose regular push-ups, tricep push-ups, or both, it’s important to incorporate them into a balanced workout plan.

• Frequency: Aim for 2-3 push-up sessions per week, allowing for adequate rest between workouts.
• Sets and Reps: Start with 2-3 sets of 8-12 reps for each variation. As you get stronger, increase the sets and reps.
• Progression: Challenge yourself by gradually increasing the difficulty of the push-ups. You can try using an elevated surface, adding weight, or doing variations like decline push-ups.
• Listen to Your Body: Pay attention to your body and rest when needed. Don’t push yourself too hard, especially when starting out.

The Power of Consistency: Building Strength Through Repetition

Remember, consistency is key when it comes to building strength and achieving your fitness goals. Regularly performing push-ups, whether regular or tricep variations, will help you build muscle, improve strength, and enhance your overall fitness.

Beyond the Basics: Exploring Push-up Variations

The world of push-ups extends beyond regular and tricep variations. You can explore a variety of push-up variations to challenge your muscles and prevent plateaus. Some popular options include:

• Decline Push-ups: Elevating your feet increases the difficulty and targets the chest more.
• Incline Push-ups: Placing your hands on an elevated surface makes the exercise easier, suitable for beginners.
• Diamond Push-ups: Placing your hands close together, forming a diamond shape, maximizes triceps activation.
• Clap Push-ups: Adding an explosive clap between reps increases power and explosiveness.
• Archer Push-ups: Unbalancing your weight by extending one arm forward while doing a push-up engages more muscles.

The Final Push: Choosing the Right Push-up for You

Ultimately, the best push-up for you is the one that you enjoy doing and that effectively challenges your muscles. Experiment with different variations, find what works best for your body, and stick with it.

What You Need to Learn

Q: Can I do tricep push-ups if I have shoulder pain?
A: If you have shoulder pain, it’s best to consult with a healthcare professional before attempting tricep push-ups. They can assess your condition and recommend appropriate exercises.
Q: How often should I do push-ups?
A: Aim for 2-3 push-up sessions per week, allowing for adequate rest between workouts.
Q: Can I build muscle with only push-ups?
A: Push-ups can be an effective way to build muscle, but it’s important to incorporate a variety of exercises into your workout routine to target different muscle groups.
Q: What are some good alternatives to push-ups?
A: Some good alternatives to push-ups include bench press, dips, and overhead press.
Q: How do I know if I’m doing a push-up correctly?
A: If you’re unsure about your form, it’s best to consult with a fitness professional or watch videos demonstrating proper technique.