Push Up vs Tricep Push Up: Which One is More Effective for Building Upper Body Strength?

The push up is a classic exercise that targets multiple muscle groups, including the chest, shoulders, and triceps. But did you know that a slight modification can shift the focus to your triceps? Enter the tricep push up, a variation that specifically targets your triceps for increased strength and definition.

So, if you’re looking to build a stronger upper body, you’re probably wondering: push up vs tricep push up, which one should you do? The answer, as with most things fitness related, is “it depends.” It depends on your goals, your current fitness level, and your preferred workout style.

This blog post will delve into the differences between the push up and the tricep push up, exploring their benefits, drawbacks, and variations. We’ll also provide tips on how to perform each exercise correctly and safely.

The Push Up: A Versatile Exercise

The push up is a compound exercise that engages multiple muscle groups simultaneously. It’s a versatile exercise that can be performed anywhere, making it a popular choice for home workouts and gym routines.

Benefits of Push Ups:

• Strengthens multiple muscle groups: Push ups target the chest, shoulders, triceps, and core, making them an excellent exercise for overall upper body strength.
• Improves functional strength: Push ups mimic everyday movements, such as pushing open doors or lifting heavy objects.
• Builds muscle mass: Regular push ups can help increase muscle mass in the chest, shoulders, and triceps.
• Boosts metabolism: Push ups are a great way to burn calories and boost your metabolism.
• Improves posture: Push ups help strengthen the muscles that support good posture.

The Tricep Push Up: Isolating the Triceps

The tricep push up is a variation of the traditional push up that focuses specifically on the triceps. By changing the hand placement, you shift the emphasis from the chest to the triceps, allowing for more targeted muscle growth and strength development.

Benefits of Tricep Push Ups:

• Enhanced tricep strength: Tricep push ups isolate the triceps, allowing you to build more strength and definition in this muscle group.
• Increased power: Strong triceps are essential for activities like throwing, pushing, and lifting.
• Sculpted arms: Tricep push ups can help sculpt and tone your arms, giving them a more defined appearance.
• Improved functional strength: Tricep push ups can help improve your ability to perform everyday tasks that require tricep strength, such as carrying groceries or lifting heavy objects.

Push Up vs Tricep Push Up: Key Differences

The main difference between the push up and the tricep push up lies in the hand placement and the muscles engaged.

• Hand Placement: In a traditional push up, your hands are placed shoulder-width apart, with your fingers pointing forward. In a tricep push up, your hands are placed closer together, with your fingers pointing forward, almost touching.
• Muscle Engagement: A push up engages the chest, shoulders, and triceps. A tricep push up primarily targets the triceps, with minimal involvement from the chest and shoulders.

Choosing the Right Exercise for You

The best exercise for you depends on your individual goals and preferences.

• If you’re looking for a versatile exercise that targets multiple muscle groups, the traditional push up is a great option.
• If you’re specifically looking to build tricep strength and definition, the tricep push up is the better choice.

Tips for Performing Push Ups and Tricep Push Ups

Here are some tips for performing both exercises correctly and safely:

Push Ups:

• Start on your hands and knees: Place your hands shoulder-width apart, with your fingers pointing forward.
• Lower your body: Slowly lower your body until your chest touches the ground.
• Push back up: Push back up to the starting position, keeping your body in a straight line.
• Maintain proper form: Keep your back straight, your core engaged, and your elbows close to your body.

Tricep Push Ups:

• Start with your hands close together: Place your hands closer than shoulder-width apart, with your fingers pointing forward, almost touching.
• Lower your body: Slowly lower your body until your chest touches the ground.
• Push back up: Push back up to the starting position, keeping your body in a straight line.
• Maintain proper form: Keep your back straight, your core engaged, and your elbows close to your body.

Variations for Increased Difficulty

Once you’ve mastered the basic push up and tricep push up, you can increase the difficulty by trying different variations. Here are a few ideas:

Push Up Variations:

• Decline push ups: Place your feet on an elevated surface, making the exercise more challenging.
• Incline push ups: Place your hands on an elevated surface, making the exercise easier.
• Diamond push ups: Place your hands close together, forming a diamond shape with your thumbs and index fingers.
• Clap push ups: Add an explosive clap at the top of the movement.

Tricep Push Up Variations:

• Close-grip tricep push ups: Place your hands even closer together, making the exercise more challenging.
• Elevated tricep push ups: Place your hands on an elevated surface, making the exercise easier.
• Tricep push ups with a dumbbell: Hold a dumbbell between your hands, adding resistance to the exercise.

Beyond the Basics: A Holistic Approach to Strength Training

While push ups and tricep push ups are excellent exercises, it’s important to remember that they are only part of a comprehensive strength training program. To see optimal results, you should incorporate a variety of exercises that target different muscle groups.

Reaching Your Fitness Goals: Final Thoughts

Whether you choose to focus on push ups, tricep push ups, or a combination of both, remember to listen to your body and progress gradually. Consistency is key to achieving your fitness goals.

Quick Answers to Your FAQs

Q: Can I build muscle with push ups and tricep push ups?

A: Yes, you can build muscle with push ups and tricep push ups. They are effective exercises for building strength and muscle mass in the chest, shoulders, and triceps.

Q: How often should I do push ups and tricep push ups?

A: It’s recommended to perform push ups and tricep push ups 2-3 times per week, allowing for rest days in between.

Q: Are push ups and tricep push ups good for beginners?

A: Yes, push ups and tricep push ups can be good for beginners, but it’s important to start with modifications. If you’re new to exercise, you can start with incline push ups or wall push ups.

Q: What are some other exercises I can do to strengthen my triceps?

A: Some other exercises that can strengthen your triceps include tricep dips, overhead tricep extensions, and close-grip bench press.