What To Know
- The tricep push up is a variation that focuses more on the triceps, the muscles on the back of your upper arm.
- Both push ups and tricep push ups can be challenging, but tricep push ups are generally more difficult.
- Once you’ve mastered the basic push up and tricep push up, you can explore variations to challenge yourself further and target different muscle groups.
The push up is a classic bodyweight exercise that targets multiple muscle groups, including the chest, shoulders, and triceps. The tricep push up is a variation that focuses more on the triceps, the muscles on the back of your upper arm. So, which one is right for you?
Push Up vs Tricep Push Up: A Detailed Breakdown
Both exercises are effective, but they target different muscle groups with varying degrees of intensity. Here’s a breakdown of their differences:
Muscle Activation
- Push Up: Works the chest, shoulders, and triceps. It also engages the core muscles for stability.
- Tricep Push Up: Primarily targets the triceps, with less activation of the chest and shoulders.
Difficulty Level
- Push Up: Can be challenging for beginners, but it can be modified to make it easier.
- Tricep Push Up: Generally more difficult than a regular push up due to the increased focus on the triceps.
Form and Technique
- Push Up: The classic push up involves placing your hands shoulder-width apart, with your fingers pointing forward. Lower your body until your chest touches the ground, then push back up.
- Tricep Push Up: In a tricep push up, your hands are closer together, with your elbows pointing towards your sides. You lower your body until your chest is close to the ground, then push back up.
Benefits of Push Ups
- Strengthens multiple muscle groups: Push ups engage the chest, shoulders, triceps, and core, making them a great compound exercise.
- Improves functional strength: Push ups mimic everyday movements like pushing open doors and lifting objects.
- Builds muscle mass: Regular push ups can help you build muscle in your upper body.
- Increases bone density: Weight-bearing exercises like push ups can help strengthen your bones.
- Convenient and accessible: You can do push ups anywhere, anytime, without any equipment.
Benefits of Tricep Push Ups
- Targets the triceps directly: Tricep push ups isolate the triceps, allowing you to build strength and size in this muscle group.
- Improves pushing power: Tricep push ups can help you increase your pushing power, which is important for activities like swimming, boxing, and weightlifting.
- Enhances overall upper body strength: While primarily focusing on the triceps, tricep push ups also engage the chest and shoulders to some extent, contributing to overall upper body strength.
Which One Should You Choose?
The best exercise for you depends on your fitness goals and preferences.
- If you are a beginner: Start with regular push ups and gradually progress to tricep push ups as your strength increases.
- If you want to focus on building your chest and shoulders: Regular push ups are a better choice.
- If you want to target your triceps: Tricep push ups are the way to go.
- If you want a challenging exercise: Both push ups and tricep push ups can be challenging, but tricep push ups are generally more difficult.
Tips for Performing Push Ups and Tricep Push Ups
- Engage your core: Keep your abs tight throughout the exercise to maintain stability.
- Maintain proper form: Don’t let your elbows flare out or your back sag.
- Lower your body slowly: This will help you control the movement and engage your muscles more effectively.
- Push up explosively: This will help you build power and strength.
- Start with a lower number of repetitions and gradually increase as you get stronger.
Beyond Push Ups and Tricep Push Ups: Variations for Enhanced Results
Once you’ve mastered the basic push up and tricep push up, you can explore variations to challenge yourself further and target different muscle groups:
- Close-grip push ups: This variation focuses more on the triceps and inner chest.
- Wide-grip push ups: This variation targets the chest more than the triceps.
- Decline push ups: This variation increases the intensity by elevating your feet.
- Incline push ups: This variation makes the exercise easier by lowering your hands on an elevated surface.
- Diamond push ups: This variation targets the triceps and inner chest even more than a close-grip push up.
- Clap push ups: This variation adds explosiveness and requires more strength.
The Final Verdict: A Balanced Approach
Ultimately, the best approach is to incorporate both push ups and tricep push ups into your workout routine. This will help you build a well-rounded upper body and target all the major muscle groups.
Frequently Discussed Topics
Q1: Can I do push ups and tricep push ups on the same day?
A: Yes, you can do both exercises on the same day. In fact, it’s a great way to work different muscle groups in a single workout.
Q2: How many reps should I do?
A: Start with a number of reps that you can comfortably do with good form. As you get stronger, you can gradually increase the number of reps.
Q3: What are some good alternatives to push ups and tricep push ups?
A: Some good alternatives include bench presses, dips, and overhead presses.
Q4: How often should I do push ups and tricep push ups?
A: Aim for 2-3 times per week, giving your muscles time to recover between workouts.
Q5: Can I do push ups and tricep push ups if I have an injury?
A: If you have an injury, consult with a doctor or physical therapist before starting any new exercise program.
