Tricep Pushup vs Regular Pushup: Which One is Best for Building Muscle?

The pushup is a classic exercise that works your chest, shoulders, and triceps. But did you know that there are different variations of pushups that target specific muscle groups? One such variation is the tricep pushup, which, as the name suggests, focuses primarily on your triceps.

So, if you’re looking to build bigger triceps, you might be wondering: tricep pushup vs regular pushup, which one is better? In this blog post, we’ll delve into the differences between these two exercises, their benefits, and how to perform them correctly. We’ll also explore which one is better suited for your fitness goals.

Understanding the Tricep Pushup

The tricep pushup is a variation of the standard pushup that emphasizes the triceps muscles. It achieves this by placing your hands closer together, which changes the angle of your body and forces your triceps to work harder.

Benefits of Tricep Pushups

• Increased Triceps Activation: The tricep pushup specifically targets the triceps muscles, leading to increased muscle growth and strength in this area. This can improve your ability to perform other exercises like bench presses and overhead presses.
• Improved Shoulder Stability: By engaging your triceps, the tricep pushup helps stabilize your shoulders, reducing the risk of injuries.
• Enhanced Grip Strength: The close-grip hand position of the tricep pushup also strengthens your grip, which can be beneficial for various activities, including climbing and weightlifting.
• Increased Functional Strength: The tricep pushup is a functional exercise that translates to real-life activities like pushing open doors and carrying heavy objects.

Understanding the Regular Pushup

The regular pushup is a compound exercise that targets multiple muscle groups, including the chest, shoulders, and triceps. It’s a versatile exercise that can be modified to suit different fitness levels.

Benefits of Regular Pushups

• Full-Body Engagement: Regular pushups engage multiple muscle groups, making them an efficient exercise for overall strength and muscle building.
• Improved Core Strength: The pushup requires you to stabilize your core, which strengthens your abdominal muscles and improves your posture.
• Increased Muscle Mass: Regular pushups can help build muscle mass in your chest, shoulders, and triceps.
• Enhanced Cardiovascular Health: Pushups can elevate your heart rate and improve your cardiovascular health.

Tricep Pushup vs Regular Pushup: Which One Is Better?

The answer to this question depends on your individual fitness goals. If you’re looking to specifically target your triceps, the tricep pushup is the better choice. However, if you want a full-body workout that engages multiple muscle groups, the regular pushup is more effective.

How to Perform a Tricep Pushup

1. Start in a plank position: Place your hands shoulder-width apart, with your fingers pointing forward. Keep your body in a straight line from your head to your heels.
2. Bring your hands closer together: Move your hands closer together, so they are about 6-8 inches apart.
3. Lower your body: Slowly lower your chest towards the floor, keeping your elbows close to your body.
4. Push back up: Push yourself back up to the starting position, extending your arms fully.

How to Perform a Regular Pushup

1. Start in a plank position: Place your hands shoulder-width apart, with your fingers pointing forward. Keep your body in a straight line from your head to your heels.
2. Lower your body: Slowly lower your chest towards the floor, keeping your elbows at a 45-degree angle to your body.
3. Push back up: Push yourself back up to the starting position, extending your arms fully.

Tips for Improving Your Pushups

• Start with modified versions: If you find regular or tricep pushups too challenging, start with modified versions like knee pushups or wall pushups.
• Focus on form: Maintain proper form throughout the exercise to avoid injuries and maximize muscle activation.
• Increase the difficulty: As you get stronger, you can increase the difficulty of pushups by adding variations like decline pushups or clap pushups.
• Be consistent: Regular practice is key to improving your pushup strength and endurance.

The Verdict: Choosing the Right Pushup for You

Ultimately, the best pushup for you depends on your goals and fitness level. If you’re looking to build bigger triceps, the tricep pushup is a great option. If you want a full-body workout that engages multiple muscle groups, the regular pushup is a better choice. You can also incorporate both variations into your workout routine for a balanced approach.

Beyond the Pushup: Elevate Your Training

While tricep pushups and regular pushups are excellent exercises, don’t limit yourself to just these. Explore other variations like diamond pushups, wide-grip pushups, and decline pushups to challenge your muscles further and prevent plateaus. Remember, consistency and proper form are key to maximizing your results.

Questions We Hear a Lot

Q: Can I do tricep pushups every day?

A: It’s generally not recommended to do tricep pushups every day, as your muscles need time to recover. Aim for 2-3 times a week, with rest days in between.

Q: What are some good alternatives to pushups?

A: Some good alternatives to pushups include bench presses, dips, and overhead presses. These exercises target similar muscle groups and can be incorporated into your workout routine.

Q: How many pushups should I do?

A: The number of pushups you should do depends on your fitness level. Start with a number you can comfortably complete with good form, and gradually increase the number as you get stronger.

Q: Are pushups good for weight loss?

A: Pushups are a great exercise for burning calories and building muscle, which can contribute to weight loss. However, they should be combined with a healthy diet and other forms of exercise for optimal results.