WHY DO TRICEPS PUSHUPS?
Guys, this article is going to have you down on the floor to prove to you that you can build some serious muscle on your triceps using nothing more than bodyweight movements.
The secret?
Understanding how to use your own body and the space you’ve got available to maximize your results.
There’s a common misconception out there that says you can’t build real upper-body strength with bodyweight training.
That might be true if you’re using the wrong bodyweight exercises.
But when done right, Triceps Push-Ups, a fundamental triceps exercise, can be an incredibly effective exercise for functional strength gains.
The key to unlocking serious triceps strength lies in understanding two critical factors: overload and tension.
And these factors need proper focus. Without it, even Classic Push-Ups can become just another basic movement in your routine.
It’s the biggest flaw when it comes to building muscle.
Most people just go through the motions instead of understanding the motions that they should be putting their body through.
Today, I’m going to show you exactly how to master the proper Triceps Push-Up, and just a heads up: it’s going to be a little different from what you’re used to.
From the starting position to the downward movement and back up to a strong plank position, this one is going to challenge those triceps.
TRICEP PUSHUPS: MUSCLES WORKED
When it comes to Tricep Push-Ups, one of the reasons that people don’t see the results they want is because they haven’t bothered with building a strong mind-to-muscle connection.
Remember that this is all about focus and it starts with getting familiar with knowing how to engage in proper tricep muscle activation.
That means you need to understand where the triceps muscle is and how it functions.
LATERAL HEAD
The lateral head of the triceps is the outermost part of the muscle, giving your arms that sharp, defined look when flexed.
This head is responsible for elbow extension, meaning it helps straighten your arm during any pushing movement, such as the upward movement of a Tricep Push-Up.
To emphasize the lateral head, keep your elbows tight and maintain proper form throughout the downward movement of the Tricep Pushup.
These movements reduce assistance from the chest muscles and isolate the lateral head for maximum activation.
MEDIAL HEAD
Tucked underneath the other two heads, the medial head runs along the back of your arm and plays a key role in overall tricep strength.
This head is active during all Tricep Push-Up variations and it’s the stabilizer muscles that keep your movements controlled.
Whether you’re locking out on a Standard Pushup or grinding through the final reps of 10 Triceps Push-Ups, the medial head is always engaged.
Since the medial head is involved in nearly every pushing movement, you don’t need a lot of fancy variations to hit it.
Stick to fundamental bodyweight exercises, keeping your spine neutral, and engaging your core muscles for optimal support.
LONG HEAD
The long head is the largest part of the triceps and runs along the back of your arm, attaching to the scapula (shoulder blade).
Unlike the other heads, the long head contributes to shoulder stability in addition to elbow extension, making it essential for compound exercises and movements involving the shoulder muscles.
It’s also heavily involved in functional strength tasks, like pressing overhead.
To recruit the long head effectively, focus on exercises that involve both shoulder blades and arm extension.
Try Plyometric Push-Ups or modify your normal Push-Up position to create a greater stretch during the downward movement.
Incorporating medicine balls for instability can further challenge the long head and enhance your overall core stability.
NUMBER ONE TRICEP PUSH-UPS MISTAKE
Let’s be honest, the Classic Triceps Push-Up (or Diamond Pushup) is one of the most overused and misunderstood Pushup variations out there.
The mistake?
People think that just because their hands are in a diamond shape, they’re automatically crushing their triceps muscles.
But here’s the reality: if you’re banging out 30, 40, or even 50 reps without breaking a sweat, you’re missing the point of this fundamental exercise.
WHY YOUR REPS AREN’T WORKING
When you lower yourself into the downward movement, your hands may be in place but look closely at what’s happening.
Your arms are pulling inward toward your body, causing horizontal adduction at the shoulders.
This shifts the focus away from the triceps muscle angle and into the chest muscles, making it more of a compound exercise instead of one of the best isolation exercises for your triceps.
Sure, this feels easier, but “easy” doesn’t get you results.
You’re not challenging your upper body movements enough to create the overload needed for muscular strength or strength progress.
Remember, progress happens when you force your body out of its comfort zone.
WHY DISCOMFORT EQUALS GROWTH
If the exercises in your strength training program feel easy or comfortable, you’re not growing.
Whether it’s Hand-Release Push-Ups, Regular Push-Ups, or even something as advanced as adding a Swiss ball for instability, your goal should always be to make each movement count.
A little discomfort now leads to massive rewards later.
So, when you’re building your exercise routine, don’t fall for the trap of high-rep, low-effort Pushup variations.
Instead, opt for variations that challenge your core strength, demand better control of your Triceps Push-Up form, and ultimately lead to real upper body strength gains.
Let’s stop wasting time on flashy reps and start focusing on the strength training workouts that actually deliver results.
HOW TO DO TRICEP PUSHUPS
Instead of sticking to this ineffective version of the Regular Triceps Push-Up, try incorporating a variation that targets the singular muscle you’re actually trying to build.
Enter the Modified Tiger Push-Up, a challenging exercise that increases tension on your triceps while keeping the load away from your chest.
BEGINNER- LEVEL MODIFIED TIGER PUSH-UP
HOW TO DO THE BEGINNER LEVEL MODIFIED TIGER PUSH-UP:
- Instead of staying in a kneeling position, extend your legs back to form a straight line from your shoulders to your knees.
- Drop your hips down, keeping your spine neutral and your abdominal muscles engaged to maintain a strong plank form. This added element turns the exercise into a full plank in motion, demanding more from your core while keeping the focus on your triceps.
- As you lower yourself, there’s no horizontal adduction at the shoulders. This keeps the movement locked on your triceps muscles. The upward push becomes pure elbow extension, making it an excellent isolation exercise for building muscular strength in your arms.
- Keep your elbows tight, your shoulder blades stable, and your body aligned at a consistent 45-degree angle throughout the entire movement.
WHAT MAKES IT EFFECTIVE: This variation eliminates any assistance from the chest muscles, turning it into a more challenging exercise for your triceps. By forcing your body to stabilize in a sturdy plank, you’re also engaging your core muscles and reinforcing proper Tricep Push-Up form. The lack of horizontal adduction means the work stays where it belongs: on the triceps, not the shoulders or upper chest.
INCLINE MODIFIED TIGER PUSH-UP
HOW TO DO THE INCLINE MODIFIED TIGER PUSH-UP:
- Move into a pike position by elevating your hips and forming an inverted “V” shape with your body.
- Your hands should be firmly planted on the ground, slightly in front of your shoulders.
- Keep your legs straight and aim for a 90-degree angle at your hips to emphasize the incline.
- From this elevated position, lower your upper body toward the ground, focusing entirely on your triceps muscles to control the descent.
- Push through your hands to lift your body back up to the starting position, maintaining tension in your arms throughout the movement.
- Engage your core muscles to stabilize your body and prevent any unnecessary movement.
- Keep your form tight. Don’t let your elbows flare out or your shoulders hunch forward.
- Control both the downward movement and the push back up for maximum efficiency.
WHAT MAKES IT EFFECTIVE: The Incline Modified Tiger Push-Up takes the isolation of the triceps muscles to the next level by introducing a unique angle that shifts more of the load onto your arms. This advanced traditional Pushup exercise also challenges your core stability, making it one of the best complex movements that builds overall upper body strength. For those with a higher fitness level, this variation is a perfect addition to your daily movements or exercise routine.
ADVANCED MODIFIED TIGER PUSH UPS
HOW TO DO THE ADVANCED MODIFIED TIGER PUSH-UP:
- Start in a forearm plank position with your body straight and your elbows directly under your shoulders.
- Keep your elbows tight to your sides and engage your core muscles to maintain stability.
- From the plank position, press through your forearms to lift your upper body upward, straightening your arms slightly.
- Lower yourself back down with control, ensuring the movement stays smooth and deliberate.
- Your body should remain in a straight line throughout the movement, with no sagging hips or arched back.
- Keep the focus on your triceps muscles, not your shoulders or chest, by maintaining proper alignment.
- Control both the upward and downward phases for maximum engagement.
WHAT MAKES IT EFFECTIVE: The Advanced Modified Tiger Push-Up is an incredible progression that puts your entire body against gravity. Unlike the Hand-Release Triceps Push-Up, which focuses on reset and precision, this variation challenges your ability to maintain a rigid plank while isolating your triceps. This advanced move transitions seamlessly into any exercise program, making it ideal for both strength-building routines and functional fitness.
If you’ve been spinning your wheels with the wrong triceps exercises, it’s time to upgrade your routine with this versatile exercise.
Each progression of the Modified Tiger Push-Up challenges your level of strength and delivers serious results when done with precision.
Always remember that the key to growth isn’t just about the reps. It’s about control, tension, and focus.
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- The traditional Triceps Pushup is one of the most common triceps exercises out there… it’s also an exercise that is performed incorrectly by most people.
- If you really want to build up those arm muscles, I’d recommend ditching the classic Tricep Pushup and trading it in for the Modified Tiger Pushup.
- Here’s how to do a Modified Tiger Push-Up:
- Drop to your knees, plant your forearms flat, and make sure your elbows are lined up directly under your shoulders. This is your power base; don’t compromise it.
- Keep your spine neutral and engage your core muscles like you’re bracing for a punch. This stabilizes your body and keeps the focus on your triceps while protecting your back.
- From this solid setup, press through your forearms and drive your upper body upward. Think of moving in an arc, up and over, to keep all the tension on your triceps muscles, not your chest.
- At the top of the movement, pause and squeeze your triceps like you’re trying to crush something. This hold is the secret sauce for maxing out triceps muscle activation.
- Lower yourself back down with precision, not gravity. This isn’t a free fall; it’s where you reinforce strength and master the movement.
TRICEPS PUSHUPS FAQ
Let’s get one thing straight: tricep push-ups are one of the most effective exercises for targeting your triceps muscles, but only when you focus on proper form and triceps muscle activation.
These aren’t your average Traditional Pushup exercises. They’re designed to isolate and overload the triceps, helping you build upper-body strength and muscle definition without needing any equipment.
The catch?
Most people mess them up by letting their chest muscles take over or rushing through sloppy reps.
To maximize results, keep your elbows tight, your core muscles engaged, and maintain a strong plank form throughout the entire movement.
Forget the classic Tricep Push-up and step up your game with the Modified Tiger Push-Up—a more effective, controlled way to target your triceps muscles while keeping your form on point.
Why? Because this variation focuses on precision, core stability, and triceps muscle activation without letting your chest muscles take over.
Start on your knees, place your forearms flat on the ground, and align your hands with your elbows to create a stable base.
Keep your spine neutral and your core muscles engaged. Press through your forearms to lift your upper body in an arc, focusing all the tension on your triceps.
Squeeze at the top, control the descent, and repeat.
This move is perfect for anyone just starting their exercise program or looking for a low-impact way to build upper-body strength.
Diamond Push-Ups are definitely a challenging exercise, but their difficulty depends entirely on your level of strength and how well you’re executing the movement.
If your form is sloppy—letting your elbows flare out, relying on your chest muscles, or rushing through reps—they might feel easy, but you’re not really targeting the triceps muscles like you should.
When done with proper form—elbows tight, core muscles engaged, and controlled movements—diamond push-ups demand serious focus and triceps muscle activation.
REFERENCES
Jeff Cavaliere M.S.P.T, CSCS
Jeff Cavaliere is a Physical Therapist, Strength Coach and creator of the ATHLEAN-X Training Programs and ATHLEAN-Rx Supplements. He has a Masters in Physical Therapy (MSPT) and has worked as Head Physical Therapist for the New York Mets, as well as training many elite professional athletes in Major League Baseball, NFL, MMA and professional wrestling. His programs produce “next level” achievements in muscle size, strength and performance for professional athletes and anyone looking to build a muscular athletic physique.
