Triceps Push-Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The triceps pushup is an exercise that targets the triceps muscles. It is performed by starting in a standard pushup position with your hands shoulder-width apart and your feet together. Then, bend your elbows and lower your body until your chest is an inch or two off the ground. Pause for a second, then push yourself back up to the starting position. You can make this exercise more challenging by placing your feet on a bench or chair, or by doing it on your knees.
How to Perform
Set Up the Starting Position
Begin in a full plank position on the floor. Place your palms flat beneath your shoulders, keeping your arms straight but not locked. Extend your legs behind you with your feet about hip-width apart, balancing on your toes.
Activate Key Muscle Groups
Brace your midsection by gently pulling your belly button inward and slightly tucking your hips under to flatten your lower back. Pull your shoulder blades down and slightly together to activate your lats. At the same time, engage your glutes and tighten your thighs to create full-body tension.
Lower with Control
With your gaze directed slightly ahead of your fingertips to keep your neck in line with your spine, begin lowering your chest toward the floor. Keep your elbows close to your ribcage throughout the descent—don’t let them flare outward. Continue lowering until your body is just a few inches from the ground.
Press Back to Plank
From the bottom position, drive through your palms to press your body upward, keeping your form tight and your body aligned from head to heels. Return to the starting plank position and prepare for the next rep.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Start in a high plank position with hands directly under shoulders and feet hip-width apart.
Keep your body straight from head to heels throughout the movement.
Engage your core by drawing your belly button in and tucking your pelvis slightly.
Press your shoulder blades down and away from your ears to engage your lats.
Bend your elbows, keeping them close to your sides, to lower your body toward the floor.
Keep your elbows tight to your body to maximize triceps activation.
Lower yourself slowly and control the descent until you’re just a few inches from the ground.
Push through your palms to return to the starting plank position.
Maintain a neutral neck by looking down at the floor, not forward.
Keep your glutes and quads engaged to support body alignment during the entire movement.
How Not to Perform
Do Not Flare Your Elbows Out
Avoid letting your elbows move away from your body. Flaring them out reduces triceps activation and can put strain on your shoulder joints, increasing the risk of injury.
Do Not Drop Your Hips
Do not allow your hips to sag toward the floor. This breaks your body alignment and puts extra pressure on your lower back. Always keep your body in a straight line from head to heels.
Do Not Arch Your Lower Back
Do not over-arch your lower back by letting your pelvis stick out. This weakens core engagement and can cause discomfort or injury. Keep your core tight and your pelvis slightly tucked.
Avoid Looking Forward
Do not look straight ahead during the push-up. This can strain your neck. Keep your neck neutral by looking down slightly to ensure proper spinal alignment.
Do Not Rush the Descent
Avoid dropping too quickly to the floor. This wastes energy and reduces the triceps’ focus. Lower yourself in a controlled manner, engaging the muscles fully throughout the movement.
Do Not Lock Your Elbows at the Top
Don’t fully straighten your arms and lock your elbows at the top of the movement. This can take the tension off the triceps and other muscles. Keep a slight bend in your elbows to maintain muscle engagement.
Do Not Overextend Your Arms
Avoid positioning your hands too far in front of your shoulders or too wide. This makes the exercise less effective for the triceps and increases the risk of shoulder strain. Keep your hands in line with your shoulders.
Do Not Lose Core Engagement
Do not forget to engage your core throughout the movement. Weak core control can lead to poor body alignment and unnecessary strain on your back and shoulders.
Do Not Let Your Glutes Relax
Avoid letting your glutes relax and sag toward the floor. This destabilizes your position and affects the overall form, preventing optimal focus on the target muscles.
Do Not Hold Your Breath
Avoid holding your breath during the exercise. Breathe continuously and steadily to ensure a stable core and to avoid unnecessary tension in your body.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
