The Ultimate Guide: Normal Push Up vs Tricep Push Up – Which One Should You Be Doing?

The humble push-up is a cornerstone of bodyweight training, offering a simple yet effective way to build strength and muscle. But did you know there are many variations of this classic exercise? One popular variation is the tricep push-up, which targets the triceps muscles more directly than the standard push-up.

This blog post will delve into the differences between the normal push-up and the tricep push-up, exploring their benefits, drawbacks, and how to perform them correctly. Whether you’re a seasoned fitness enthusiast or just starting your fitness journey, understanding these variations can help you optimize your workouts and achieve your fitness goals.

Understanding the Differences: Normal Push Up vs Tricep Push Up

The primary difference between the normal push-up and the tricep push-up lies in the hand position and the muscles targeted.

Normal Push-Up:

• Hand Position: Hands shoulder-width apart, fingers pointing forward.
• Muscles Targeted: Primarily targets the chest, shoulders, and triceps.
• Focus: Builds overall upper body strength and endurance.

Tricep Push-Up:

• Hand Position: Hands close together, fingers pointing forward or slightly inward.
• Muscles Targeted: Primarily targets the triceps muscles, with less emphasis on the chest and shoulders.
• Focus: Isolates and strengthens the triceps, improving pushing power and arm definition.

Benefits of Normal Push-Ups

• Full Body Workout: Normal push-ups engage multiple muscle groups, making them a highly effective compound exercise.
• Increased Strength and Power: Regularly performing push-ups can significantly enhance upper body strength and power, improving your ability to perform everyday tasks and athletic activities.
• Improved Core Stability: Push-ups require core engagement to maintain proper form, strengthening your core muscles and improving overall stability.
• Enhanced Bone Density: Weight-bearing exercises like push-ups can help increase bone density, reducing the risk of osteoporosis.
• Versatility: Normal push-ups can be modified to suit different fitness levels, making them accessible to beginners and advanced athletes alike.

Benefits of Tricep Push-Ups

• Isolated Tricep Strength: Tricep push-ups focus primarily on the triceps muscles, leading to targeted strength gains and improved pushing power.
• Defined Triceps: Isolating the triceps can help build muscle mass and definition, resulting in more sculpted arms.
• Better Lifting Performance: Strong triceps are crucial for various lifting exercises, including bench press, overhead press, and dips.
• Improved Posture: Strong triceps can help maintain good posture by supporting the shoulder joint.
• Increased Functional Strength: Tricep push-ups can improve your ability to perform everyday tasks that require pushing, such as opening doors or carrying heavy objects.

How to Perform a Normal Push-Up

1. Starting Position: Place your hands shoulder-width apart on the floor, fingers pointing forward. Your body should form a straight line from your head to your heels.
2. Lowering: Slowly lower your chest towards the floor, keeping your core engaged and back straight.
3. Pushing Up: Push back up to the starting position, extending your arms fully.
4. Repetitions: Aim for 3 sets of 8-12 repetitions.

How to Perform a Tricep Push-Up

1. Starting Position: Place your hands close together on the floor, fingers pointing forward or slightly inward. Your body should form a straight line from your head to your heels.
2. Lowering: Slowly lower your chest towards the floor, keeping your elbows close to your body.
3. Pushing Up: Push back up to the starting position, extending your arms fully.
4. Repetitions: Aim for 3 sets of 8-12 repetitions.

Tips for Performing Push-Ups

• Maintain Proper Form: Focus on keeping your body in a straight line throughout the movement, avoiding sagging in the hips or arching your back.
• Engage Your Core: Actively engage your core muscles to maintain stability and prevent injury.
• Control the Movement: Avoid rushing the movement. Lower your body slowly and control the upward push.
• Modify as Needed: If you find standard push-ups too challenging, consider modifying them by performing them on your knees or against a wall.
• Listen to Your Body: If you experience any pain, stop and consult with a healthcare professional.

Normal Push Up vs Tricep Push Up: Which One Should You Choose?

The choice between a normal push-up and a tricep push-up depends on your individual fitness goals and preferences.

• For overall upper body strength and endurance: Choose the normal push-up.
• For targeted tricep strength and definition: Choose the tricep push-up.
• For beginners: Start with modified push-ups and gradually progress to standard push-ups.
• For advanced athletes: Incorporate both normal and tricep push-ups into your workout routine for a well-rounded upper body training program.

Final Thoughts: The Power of Push-Ups

Whether you choose the normal push-up or the tricep push-up, both exercises offer a powerful way to build strength, muscle, and endurance. By understanding the differences between these variations and incorporating them into your workout routine, you can unlock the full potential of push-ups and achieve your fitness goals.

Answers to Your Most Common Questions

Q: Can I do both normal push-ups and tricep push-ups in the same workout?

A: Yes, you can definitely include both variations in your workout routine. You can alternate between the two exercises or perform them as separate sets.

Q: How often should I perform push-ups?

A: Aim for 2-3 push-up workouts per week, allowing for adequate rest and recovery between sessions.

Q: What are some other push-up variations?

A: There are many other push-up variations, including incline push-ups, decline push-ups, diamond push-ups, and plyometric push-ups. Experiment with different variations to challenge your muscles and keep your workouts interesting.

Q: Can I use push-ups to build muscle?

A: Yes, push-ups are an effective way to build muscle, particularly in the chest, shoulders, and triceps. To maximize muscle growth, focus on progressive overload, gradually increasing the number of repetitions, sets, or difficulty of the exercise over time.