Tricep Pushups vs Regular Pushups: The Surprising Results You Need to Know

The pushup is a classic bodyweight exercise that works multiple muscle groups, particularly the chest, shoulders, and triceps. But did you know that there are different variations of pushups that target specific muscles more effectively? One such variation is the tricep pushup, which emphasizes the triceps muscles.

This blog post will delve into the differences between tricep pushups and regular pushups, highlighting their benefits, drawbacks, and how to perform them correctly. We’ll also discuss which variation might be best suited for your fitness goals.

Understanding the Differences

Both tricep pushups and regular pushups are compound exercises, meaning they engage multiple muscle groups simultaneously. However, the primary difference lies in the hand positioning and the resulting muscle activation.

Regular Pushups: In a regular pushup, your hands are placed shoulder-width apart, with your fingers pointing forward. This position allows for a greater range of motion and engages the chest, shoulders, and triceps relatively equally.

Tricep Pushups: In a tricep pushup, your hands are placed closer together, with your fingers pointing forward or slightly inward. This narrower hand placement restricts the chest’s involvement and focuses the effort on the triceps, particularly the long head.

Benefits of Tricep Pushups

• Increased Triceps Strength: Tricep pushups are a highly effective exercise for building strength and mass in the triceps. This is because they isolate the triceps more effectively than regular pushups.
• Improved Upper Body Strength: While triceps are the primary focus, tricep pushups also engage other upper body muscles, including the shoulders and chest to a lesser extent. This contributes to overall upper body strength and stability.
• Enhanced Functional Strength: Triceps play a crucial role in pushing movements like extending the arm and lifting objects. Tricep pushups help strengthen these muscles, improving your ability to perform everyday tasks.
• Versatile Exercise: Tricep pushups can be easily modified to suit different fitness levels. You can perform them on your knees for a less challenging variation or elevate your feet for a more challenging option.

Benefits of Regular Pushups

• Full Body Engagement: Regular pushups engage a wider range of muscle groups, including the chest, shoulders, triceps, core, and even the legs for stability.
• Improved Core Strength: The plank-like position required for regular pushups strengthens the core muscles, improving stability and posture.
• Increased Muscle Mass: Regular pushups can be a great exercise for building muscle mass in the chest, shoulders, and triceps.
• Enhanced Functional Strength: Regular pushups contribute to overall functional strength, improving your ability to perform various activities, such as lifting, pushing, and pulling.

Drawbacks of Tricep Pushups

• Limited Muscle Engagement: Compared to regular pushups, tricep pushups engage fewer muscle groups, making them less effective for overall strength development.
• Potential for Wrist Pain: The close-hand position in tricep pushups can put strain on the wrists, potentially leading to pain or discomfort.
• May not be suitable for everyone: Some individuals may find tricep pushups difficult or uncomfortable due to wrist flexibility or shoulder mobility limitations.

Drawbacks of Regular Pushups

• May not target triceps effectively: Regular pushups may not adequately isolate the triceps, making them less effective for triceps development.
• Can be challenging for beginners: Regular pushups can be demanding for beginners, requiring a certain level of strength and stability.

Choosing the Right Pushup for You

The best pushup variation for you depends on your individual fitness goals and preferences.

• Focus on Triceps: If your primary goal is to build triceps strength and mass, tricep pushups are a great choice.
• Overall Strength Development: If you’re seeking to improve overall upper body strength and engage multiple muscle groups, regular pushups are a better option.
• Beginner Friendly: If you’re new to pushups, starting with regular pushups on your knees can be a good starting point.
• Advanced Training: For those looking for a more challenging variation, try elevated tricep pushups or incline regular pushups.

Proper Form and Technique

• Regular Pushups:
• Start in a plank position with your hands shoulder-width apart and your fingers pointing forward.
• Lower your body until your chest touches the ground, keeping your back straight and core engaged.
• Push yourself back up to the starting position, maintaining a straight line from your head to your heels.
• Tricep Pushups:
• Start in a plank position with your hands close together, about the width of your shoulders, and your fingers pointing forward or slightly inward.
• Lower your body until your chest touches the ground, keeping your elbows close to your sides.
• Push yourself back up to the starting position, focusing on extending your elbows fully.

Incorporating Pushups into Your Workout Routine

• Frequency: Aim for 2-3 pushup sessions per week, allowing for adequate rest between workouts.
• Sets and Reps: Start with 3 sets of 8-12 repetitions for each variation. Gradually increase the number of sets and reps as you get stronger.
• Progression: As you become more proficient, consider adding variations like incline pushups, decline pushups, or diamond pushups to challenge your muscles further.

Pushing Past the Limits

While tricep pushups and regular pushups are excellent exercises, they may not be enough to achieve your full potential. To maximize your strength and muscle growth, consider incorporating other exercises that target the chest, shoulders, and triceps. Some effective options include:

• Bench Press: A classic weightlifting exercise that targets the chest, shoulders, and triceps.
• Overhead Press: A compound exercise that strengthens the shoulders, triceps, and upper back.
• Triceps Extensions: An isolation exercise that specifically targets the triceps.
• Dumbbell Flyes: A chest-building exercise that also engages the shoulders and triceps.

Achieving Peak Performance

To maximize your pushup performance, consider the following tips:

• Proper Nutrition: Ensure you’re consuming enough protein and calories to support muscle growth and recovery.
• Adequate Rest: Allow your muscles sufficient time to recover between workouts, typically 24-48 hours.
• Progressive Overload: Gradually increase the intensity or volume of your workouts to challenge your muscles and stimulate growth.
• Consistency: Consistency is key to seeing results. Stick to your workout routine and make it a habit.

A New Perspective on Pushups: Beyond Strength

Beyond their physical benefits, pushups offer a powerful tool for personal growth and mental resilience. Every pushup, whether tricep or regular, represents a small victory, a testament to your dedication and willpower. The act of pushing yourself beyond perceived limitations can inspire confidence and build mental toughness.

Embracing the Challenge: A Final Thought

Whether you choose tricep pushups or regular pushups, remember that the key to success lies in consistency and dedication. Embrace the challenge, push yourself beyond your limits, and witness the transformative power of these simple yet effective exercises.

Common Questions and Answers

Q: Can I do tricep pushups every day?

A: It’s not recommended to do tricep pushups every day. Your muscles need time to recover and rebuild after strenuous exercise. Aim for 2-3 sessions per week with sufficient rest in between.

Q: Which pushup variation is better for beginners?

A: Regular pushups on your knees are generally easier for beginners, as they reduce the bodyweight load and provide more stability.

Q: Can I use weights with tricep pushups?

A: You can add weight to tricep pushups by placing a weight plate on your back or using a weighted vest. However, start with a light weight and gradually increase it as you get stronger.

Q: Are there any alternatives to tricep pushups?

A: Yes, there are several alternatives to tricep pushups, including triceps extensions, close-grip bench press, and overhead triceps extensions. These exercises can be performed with dumbbells, barbells, or resistance bands.

Q: How can I improve my pushup form?

A: Focus on maintaining a straight line from your head to your heels, keeping your core engaged throughout the movement. Avoid sagging your hips or arching your back. If you’re struggling with form, consider performing pushups against a wall or on your knees until you build enough strength and stability.