Push Up vs Tricep Pushup: Uncovering the Surprising Benefits of Each Exercise

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 specifically on the triceps. So, when it comes to push up vs tricep pushup, which one should you choose?

This blog post will delve into the differences between these two exercises, exploring their benefits, variations, and how to incorporate them into your fitness routine. By understanding the nuances of each exercise, you can make informed decisions about which one is right for you and your fitness goals.

Understanding the Push-Up

The push-up is a compound exercise that engages multiple muscle groups simultaneously. It requires you to lower your body towards the ground and then push yourself back up. The primary muscles worked during a push-up are:

• Chest: The pectoralis major and minor muscles are responsible for pushing your body up.
• Shoulders: The anterior deltoids help with shoulder flexion and stability.
• Triceps: The triceps brachii muscles extend your elbows, allowing you to push yourself up.
• Core: Your core muscles, including your abs and obliques, engage to stabilize your body during the movement.

Understanding the Tricep Push-Up

The tricep push-up is a variation of the traditional push-up that focuses more on the triceps. It involves placing your hands closer together, with your elbows tucked in close to your sides. This variation isolates the triceps muscles, allowing you to target them more effectively.

Here are the key differences between the push-up and the tricep push-up:

• Hand placement: In a traditional push-up, your hands are shoulder-width apart, while in a tricep push-up, your hands are closer together, almost touching.
• Elbow position: In a push-up, your elbows can flare out to the sides, while in a tricep push-up, your elbows should remain close to your body.
• Muscle activation: The push-up targets a wider range of muscles, including the chest, shoulders, and triceps, while the tricep push-up primarily targets the triceps.

Benefits of Push-Ups

• Strengthens multiple muscle groups: Push-ups are a compound exercise that works your chest, shoulders, triceps, and core.
• Improves functional fitness: Push-ups are a functional exercise that mimics real-life movements, such as pushing open a door or lifting a heavy object.
• Builds muscle mass: Regular push-ups can help you build muscle mass in your chest, shoulders, and triceps.
• Boosts cardiovascular health: Push-ups can elevate your heart rate and improve your cardiovascular fitness.
• Convenient and accessible: Push-ups require no equipment and can be done anywhere, making them a convenient exercise option.

Benefits of Tricep Push-Ups

• Targets triceps specifically: Tricep push-ups are an effective way to isolate and strengthen your triceps muscles.
• Improves upper body strength: Strong triceps are essential for everyday activities, such as carrying groceries, opening jars, and playing sports.
• Enhances pushing power: Tricep push-ups can improve your pushing power, which can be beneficial for activities like swimming, rowing, and weightlifting.
• Promotes muscle growth: Tricep push-ups can help you build muscle mass in your triceps, which can improve your overall physique.

Push-Up vs Tricep Push-Up: Which One Is Right for You?

The best exercise for you depends on your individual fitness goals and preferences. Here’s a breakdown to help you decide:

• For overall upper body strength: Choose the traditional push-up.
• For targeting your triceps specifically: Choose the tricep push-up.
• For beginners: Start with the traditional push-up and gradually progress to the tricep push-up as you get stronger.
• For advanced exercisers: Incorporate both push-up variations into your workout routine to challenge your muscles.

Variations of Push-Ups and Tricep Push-Ups

There are many variations of push-ups and tricep push-ups that can be used to challenge your muscles and keep your workouts interesting. Here are a few examples:

Push-Up Variations:

• Decline push-up: Elevate your feet on a bench or box to increase the difficulty.
• Incline push-up: Place your hands on a bench or box to decrease the difficulty.
• Diamond push-up: Place your hands close together, forming a diamond shape, to target your triceps more.
• Clap push-up: Explosively push yourself up and clap your hands together before lowering back down.
• One-arm push-up: Perform a push-up with one arm only, using your other hand for support.

Tricep Push-Up Variations:

• Close-grip tricep push-up: Place your hands closer together than in a traditional tricep push-up.
• Elevated tricep push-up: Place your hands on a bench or box to increase the difficulty.
• Tricep push-up with a pause: Lower yourself to the ground and pause for a few seconds before pushing yourself back up.
• Tricep push-up with a clap: Explosively push yourself up and clap your hands together before lowering back down.

Incorporating Push-Ups and Tricep Push-Ups into Your Workout Routine

You can incorporate push-ups and tricep push-ups into your workout routine in a variety of ways. Here are a few suggestions:

• Add them to your existing workout: Include push-ups and tricep push-ups as part of your upper body strength training routine.
• Create a dedicated push-up workout: Focus on different push-up variations to challenge your muscles.
• Use them as a warm-up or cool-down: Perform a few sets of push-ups or tricep push-ups before or after your workout.
• Challenge yourself with a push-up challenge: Aim to complete a certain number of push-ups in a set amount of time.

Beyond the Push-Up: A Final Word

While the push-up and tricep push-up are excellent exercises for building upper body strength and muscle, remember that a well-rounded fitness routine should include a variety of exercises that target all major muscle groups.

Don’t be afraid to experiment with different variations and techniques to find what works best for you. Listen to your body, and don’t hesitate to consult a fitness professional for personalized guidance.

Quick Answers to Your FAQs

Q: How many push-ups or tricep push-ups should I do?

A: The number of push-ups or tricep push-ups you should do depends on your fitness level. Start with a number you can comfortably complete, and gradually increase the number as you get stronger.

Q: Can I do push-ups and tricep push-ups every day?

A: It’s not recommended to do push-ups and tricep push-ups every day, as your muscles need time to recover. Aim for 2-3 sessions per week, with rest days in between.

Q: What if I can’t do a full push-up or tricep push-up?

A: If you can’t do a full push-up or tricep push-up, start with a modified version. You can do push-ups against a wall, on your knees, or with your hands elevated on a bench. As you get stronger, you can gradually progress to a full push-up.

Q: Are push-ups and tricep push-ups good for weight loss?

A: Push-ups and tricep push-ups can help you burn calories and build muscle mass, which can contribute to weight loss. However, for optimal weight loss, it’s important to combine exercise with a healthy diet.

Q: Can I use push-ups and tricep push-ups to improve my athletic performance?

A: Yes, push-ups and tricep push-ups can improve your athletic performance, particularly in sports that require pushing power, such as swimming, rowing, and weightlifting.