Tricep Push-Up Guide: How to Master Tricep Push-Ups

A tricep push-up is a compound exercise that works muscle groups across your whole body. Perform tricep push-ups by holding your body in a high plank position with your upper body and lower body forming a straight line; keep your hands directly below your shoulders, and lower your body until your elbows form a 90-degree angle alongside your ribs.

Regularly practicing tricep push-ups has a few key benefits:

1. 1. Tricep push-ups build upper-body strength. Like standard push-ups, tricep push-ups work multiple muscle groups across your upper body, including chest muscles like the pectoralis major and shoulder muscles like the anterior deltoids.
2. 2. Tricep push-ups sculpt the backs of your arms. By using a closer hand position than a regular push-up, the tricep push-up variation focuses on tricep muscle activation. If you want to build bigger triceps and take pressure off your shoulder joints, the tricep push-up is a good option.
3. 3. Tricep push-ups increase your core stability. With proper form, tricep push-ups activate the stabilizer muscles in your midsection, including your abdominal muscles and lower back muscles. By engaging these stabilizing muscles, tricep push-ups can improve your posture.
4. 4. Tricep push-ups are versatile. Tricep push-ups require no equipment, making them good home workouts. Once you’ve mastered tricep push-up form, consider elevating your feet to give yourself a more challenging variation.

For triceps push-ups, begin by performing 2–3 sets of 8–15 repetitions. Choose your number of sets and repetitions based on your ability to maintain good technique.

1. 1. Get into an all-fours position with your knees and toes flexed and in contact with the floor. Your hips should be over your knees. Your hands should be directly underneath your shoulders.
2. 2. Grip the ground with your hands, and rotate your shoulders outward to engage your lats.
3. 3. Straighten your legs to lift your knees off of the ground into push-up position. Your legs should be together or hip-width apart.
4. 4. Squeeze your quads and glutes, and engage your core. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should begin from this position.
5. 5. For the downward movement, pull your chest toward the floor by bending your elbows. Your shoulder blades should retract as you lower to the ground.
6. 6. Lower your body until your upper arms are alongside your ribcage. Your elbows should be over your wrists.
7. 7. Pause for a second at the bottom of the movement.
8. 8. While maintaining your alignment, initiate the upward movement by squeezing your chest and straightening your elbows. Your shoulder blades should protract as you push to the top of the movement.
9. 9. Finish the repetition by squeezing your triceps.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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