What To Know
- Lower your chest towards the floor, bending your elbows at a 45-degree angle, and then push back up to the starting position.
- Lower your chest towards the floor, keeping your elbows close to your sides, and then push back up to the starting position.
- The tricep push up is often easier to perform than the chest push up, making it a good starting point for those new to push-ups.
Are you looking to build a strong, sculpted upper body? If so, you’ve likely come across the chest push up and the tricep push up. These two exercises are both excellent for targeting your chest, shoulders, and triceps, but they each have their own unique benefits. This blog post will dive into the differences between these two exercises, helping you understand which one is right for you and how to incorporate them into your workout routine.
Understanding the Mechanics of Each Exercise
Before we delve into the specifics, let’s take a look at the fundamental mechanics of each exercise:
- Chest Push Up: This classic exercise involves placing your hands shoulder-width apart on the floor, with your fingers pointing forward. Your body should form a straight line from your head to your heels. Lower your chest towards the floor, bending your elbows at a 45-degree angle, and then push back up to the starting position.
- Tricep Push Up: This variation places your hands closer together, with your fingers pointing forward. Your body should again form a straight line. Lower your chest towards the floor, keeping your elbows close to your sides, and then push back up to the starting position.
Target Muscles and Benefits
The key difference between these two exercises lies in the muscles they primarily target:
Chest Push Up:
- Primary Muscles: Pectoralis major (chest), anterior deltoid (front of shoulder), triceps brachii (back of arm).
- Benefits:
- Builds overall chest strength and mass.
- Improves upper body pushing power.
- Enhances shoulder stability.
- Requires a relatively high level of strength to perform.
Tricep Push Up:
- Primary Muscles: Triceps brachii (back of arm), pectoralis minor (chest), anterior deltoid (front of shoulder).
- Benefits:
- Isolates and strengthens the triceps.
- Improves arm extension strength.
- Can be modified for beginners, making it a good starting point for push-ups.
Which One Should You Choose?
The best exercise for you depends on your individual goals and fitness level.
- For chest development: The chest push up is your go-to exercise. It engages more of the chest muscles and provides a more comprehensive upper body workout.
- For tricep isolation: If you’re looking to specifically target your triceps, the tricep push up is the better choice. It allows you to isolate the triceps and build strength and definition in this muscle group.
- For beginners: The tricep push up is often easier to perform than the chest push up, making it a good starting point for those new to push-ups.
Progression and Variations
As you get stronger, you can progress by adding variations to both exercises. Here are a few ideas:
- Chest Push Up Variations:
- Decline Push Up: Elevate your feet to increase the difficulty and target the upper chest.
- Incline Push Up: Place your hands on an elevated surface (like a bench) to make the exercise easier.
- Clap Push Up: Add an explosive element by clapping your hands together at the top of the movement.
- Tricep Push Up Variations:
- Diamond Push Up: Place your hands close together, forming a diamond shape with your thumbs and index fingers.
- Close-Grip Push Up: Place your hands slightly closer together than shoulder-width apart.
- One-Arm Push Up: Challenge yourself by performing the exercise with only one arm.
Tips for Performing Push Ups Correctly
- Maintain Proper Form: Keep your body in a straight line from head to heels. Avoid sagging in the middle or arching your back.
- Engage Your Core: Tighten your abdominal muscles to stabilize your body and prevent lower back strain.
- Control the Movement: Lower yourself slowly and under control, and push back up with power.
- Listen to Your Body: If you feel any pain, stop the exercise and consult with a medical professional.
Incorporating Push Ups into Your Workout Routine
Both chest push ups and tricep push ups can be incorporated into a variety of workout routines. You can perform them as part of a full-body workout, a chest-focused workout, or an arm workout.
- Frequency: Aim for 2-3 workouts per week that include push ups.
- Sets and Reps: Start with 3 sets of 8-12 repetitions for each exercise.
- Rest: Take 60-90 seconds of rest between sets.
The Power of Push Ups: Beyond Strength
While push ups are excellent for building strength and muscle, their benefits extend beyond the physical realm. They can also:
- Improve Cardiovascular Health: Push ups elevate your heart rate and improve blood flow, contributing to better cardiovascular health.
- Boost Bone Density: Weight-bearing exercises like push ups can help increase bone density, reducing the risk of osteoporosis.
- Increase Functional Strength: Push ups mimic everyday movements, improving your ability to perform tasks such as lifting heavy objects or climbing stairs.
Final Thoughts: Unleash Your Upper Body Potential
Choosing between chest push ups and tricep push ups ultimately comes down to your individual goals and preferences. Both exercises offer great benefits for strengthening your upper body and improving your overall fitness. By incorporating these exercises into your workout routine, you can unlock your upper body potential and achieve your fitness goals.
Top Questions Asked
Q: Can I do push ups if I’m a beginner?
A: Yes, you can! There are many variations of push ups that are suitable for beginners. Start with incline push ups or wall push ups, and gradually progress to more challenging variations as you get stronger.
Q: How often should I do push ups?
A: Aim for 2-3 workouts per week that include push ups. Give your muscles time to recover between workouts.
Q: What are some other exercises I can do to complement push ups?
A: Other exercises that complement push ups include:
- Bench Press: A weightlifting exercise that targets the chest, shoulders, and triceps.
- Dumbbell Flyes: An isolation exercise that targets the chest muscles.
- Overhead Press: A compound exercise that targets the shoulders and triceps.
Q: How can I track my progress with push ups?
A: Track your progress by:
- Increasing the number of repetitions: As you get stronger, you should be able to do more repetitions.
- Adding variations: As you get stronger, you can try more challenging variations, such as decline push ups or one-arm push ups.
- Taking progress photos: This can help you see the changes in your physique over time.
