Tricep push-ups are a bodyweight exercise that primarily target the triceps while also building strength in the chest, shoulders, and core. Compared to standard push-ups, they require a narrower hand placement and more control, making them a great movement for developing upper body definition and stability.
How to Do Tricep Push-Ups
- Start in a High Plank Position: Keep your hands directly under your shoulders (not wider), arms straight, legs extended, and core engaged.
- Lower Your Body: Bend your elbows straight back, keeping them close to your sides. Lower yourself until your chest is just above the floor. Your elbows should graze your ribs as you descend.
- Push Back Up: Press into your palms to return to the starting position, maintaining a straight line from head to heels.
- Maintain Proper Form: Avoid flaring your elbows or letting your hips sag.
Modification: Beginners can drop their knees to the floor to reduce difficulty while still focusing on proper elbow positioning and tricep engagement.
Recommended Sets and Reps
How many tricep push-ups you should do depends on your fitness level and goals. The focus should be on maintaining good form throughout every rep.
| Fitness Level | Reps per Set | Sets per Day | Rest Between Sets |
|---|---|---|---|
| Beginner | 5–8 | 2–3 | 30–45 seconds |
| Intermediate | 8–12 | 3–4 | 45–60 seconds |
| Advanced | 12–15+ | 4–5 | 60 seconds |
Perform tricep push-ups 3 to 5 times per week to build strength and endurance over time. Focus on gradually increasing reps or sets as you improve.
What Muscles Tricep Push-Ups Work
- Triceps Brachii: The main muscle group targeted, responsible for elbow extension
- Pectoralis Major: The chest muscles assist in the pushing motion
- Anterior Deltoids: The front of the shoulders stabilize and support the movement
- Core Muscles: Engage to maintain a straight, stable plank position
- Serratus Anterior: Helps control shoulder blade movement during the press
This makes the tricep push-up a well-rounded upper-body and core exercise with a specific focus on arm strength.
Final Thoughts
Tricep push-ups are a challenging yet effective way to build upper body strength and tone your arms. They require no equipment, take up little space, and can be modified for any fitness level. Incorporate them regularly into your workout routine, stay consistent with good form, and you’ll notice improvements in strength, control, and definition over time.
