Tricep Pushup vs Regular Push Up: The Ultimate Showdown for Upper Body Strength

The pushup is a classic exercise that targets multiple muscle groups, making it an excellent addition to any workout routine. But did you know there are different variations of pushups that target specific muscles differently? One popular variation is the tricep pushup vs regular push up. Both exercises work your chest, shoulders, and triceps, but they emphasize different muscle groups.

This blog post will dive into the differences between tricep pushups and regular pushups, exploring their benefits, proper form, and variations. By understanding the nuances of each exercise, you can choose the best pushup for your fitness goals and maximize your workout results.

Understanding the Mechanics

Both tricep pushups and regular pushups involve pushing your body weight off the ground, but the hand positioning and body mechanics are slightly different, leading to different muscle activation patterns.

Regular Pushup

In a regular pushup, your hands are placed shoulder-width apart, with your fingers pointing forward. As you lower your body, your elbows should be flared out at a 45-degree angle. This movement primarily targets your chest, front deltoids, and triceps.

Tricep Pushup

The tricep pushup, also known as a diamond pushup, involves placing your hands closer together, forming a diamond shape with your thumbs and index fingers. Your elbows stay close to your body throughout the movement, making your triceps work harder. This variation emphasizes your triceps, while still engaging your chest and shoulders to a lesser extent.

Benefits of Tricep Pushups

Tricep pushups offer several benefits over regular pushups, including:

• Increased Tricep Activation: The close hand placement and restricted elbow movement in tricep pushups directly target your triceps, leading to greater muscle activation and growth.
• Enhanced Upper Body Strength: By specifically targeting your triceps, tricep pushups contribute to overall upper body strength and power. Strong triceps are crucial for various activities, including pushing, lifting, and throwing.
• Improved Posture: Strengthening your triceps can improve your posture by supporting your shoulder blades and preventing them from rounding forward.
• Versatile Exercise: Tricep pushups can be modified to suit different fitness levels, making them accessible to beginners and advanced athletes alike.

Benefits of Regular Pushups

Regular pushups also offer numerous benefits, including:

• Compound Exercise: Regular pushups work multiple muscle groups simultaneously, making them an efficient exercise for building overall strength and muscle mass.
• Improved Core Strength: Engaging your core muscles to maintain stability during pushups helps strengthen your abdominal muscles and improve your overall core strength.
• Enhanced Functional Strength: Regular pushups mimic everyday movements like pushing open doors and lifting heavy objects, making them a functional exercise that translates to real-life activities.
• Improved Cardiovascular Health: Pushups elevate your heart rate, improving your cardiovascular health and endurance.

Form and Technique

Proper form is crucial for both tricep pushups and regular pushups to prevent injuries and maximize results. Here’s a step-by-step guide to performing each exercise correctly:

Regular Pushup Form

1. Starting Position: Begin in a plank position, with your hands shoulder-width apart and your fingers pointing forward. Your body should form a straight line from your head to your heels.
2. Lowering Phase: Slowly lower your body towards the ground, keeping your elbows flared out at a 45-degree angle. Your chest should touch the ground before pushing back up.
3. Pushing Phase: Push yourself back up to the starting position, keeping your core engaged and your body straight.
4. Repetitions: Aim for 3 sets of 10-12 repetitions, gradually increasing the number as you get stronger.

Tricep Pushup Form

1. Starting Position: Start in a plank position, but bring your hands closer together, forming a diamond shape with your thumbs and index fingers. Your elbows should be close to your body.
2. Lowering Phase: Slowly lower your chest towards the ground, keeping your elbows close to your body and your core engaged.
3. Pushing Phase: Push yourself back up to the starting position, using your triceps to extend your arms.
4. Repetitions: Aim for 3 sets of 8-10 repetitions, adjusting the number as needed.

Variations for Different Fitness Levels

Both tricep pushups and regular pushups can be modified to suit different fitness levels. Here are some variations that can make the exercises easier or more challenging:

Easier Variations

• Wall Pushups: Perform pushups against a wall for a less demanding version.
• Knee Pushups: Perform pushups with your knees on the ground to reduce the weight you’re lifting.
• Incline Pushups: Perform pushups with your hands elevated on a bench or chair to reduce the difficulty.

Harder Variations

• Decline Pushups: Perform pushups with your feet elevated on a bench or chair to increase the challenge.
• Clap Pushups: Add a clap between each repetition for an explosive variation.
• One-Arm Pushups: Perform pushups with one arm at a time for a more advanced challenge.

Choosing the Right Pushup for Your Goals

Ultimately, the best pushup for you depends on your fitness goals and preferences. If you are looking to specifically target your triceps, tricep pushups are the way to go. If you prefer a more compound exercise that works multiple muscle groups, regular pushups are a great option.

You can also incorporate both tricep pushups and regular pushups into your workout routine to target different muscle groups and challenge yourself in various ways.

The Takeaway: Beyond the Tricep Pushup vs Regular Pushup Debate

The tricep pushup vs regular pushup debate is not about choosing a winner. Both exercises offer unique benefits and can be valuable additions to your workout routine. By understanding the differences between these exercises and their variations, you can choose the best pushup for your fitness goals and achieve maximum results.

Questions We Hear a Lot

Q: What are some other variations of pushups?

A: There are many other variations of pushups, including close-grip pushups, wide-grip pushups, archer pushups, and plyo pushups. Each variation targets different muscle groups and offers unique challenges.

Q: How often should I do pushups?

A: Aim for 2-3 pushup sessions per week, allowing for adequate rest and recovery between workouts.

Q: Can I do pushups if I have wrist pain?

A: If you have wrist pain, consider modifying your pushup form by using pushup handles or placing your hands on a soft surface like a yoga mat.

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

A: Other exercises that target your triceps include tricep dips, overhead tricep extensions, and close-grip bench presses.