Highlights
- The tricep pushup is a variation of the traditional pushup that focuses on isolating the triceps, the muscles located at the back of your upper arm.
- While the tricep pushup primarily targets the triceps, it also engages the chest and shoulders to a lesser extent, contributing to overall upper body strength.
- As you get stronger, you can increase the difficulty of your pushups by adding weight, performing them on an incline or decline, or increasing the number of repetitions.
The pushup is a classic exercise that targets multiple muscle groups, including the chest, shoulders, and triceps. But did you know that there are variations of the pushup that can target specific areas more effectively? One such variation is the tricep pushup vs regular pushup. This blog post will delve into the differences between these two exercises, their benefits, and how to perform them correctly.
Understanding the Tricep Pushup
The tricep pushup is a variation of the traditional pushup that focuses on isolating the triceps, the muscles located at the back of your upper arm. This variation involves placing your hands closer together, which allows for a greater range of motion in the triceps.
Understanding the Regular Pushup
The regular pushup is a compound exercise that targets multiple muscle groups, including the chest, shoulders, and triceps. It involves placing your hands shoulder-width apart, which allows for a more balanced activation of all these muscles.
Benefits of Tricep Pushups
- Increased Tricep Strength and Definition: The tricep pushup directly targets the triceps, leading to increased strength and definition in this muscle group. This can improve your ability to perform other exercises, such as overhead presses and dips.
- Improved Upper Body Strength: While the tricep pushup primarily targets the triceps, it also engages the chest and shoulders to a lesser extent, contributing to overall upper body strength.
- Enhanced Functional Strength: The tricep pushup is a functional exercise that can improve your ability to perform everyday tasks such as carrying groceries or pushing open doors.
Benefits of Regular Pushups
- Compound Exercise: The regular pushup is a compound exercise that targets multiple muscle groups, making it a highly efficient exercise for building overall upper body strength.
- Versatility: Regular pushups can be modified to suit different fitness levels, making them an accessible exercise for everyone. You can adjust the difficulty by changing the hand position, adding weight, or performing them on an incline or decline.
- Improved Core Strength: The regular pushup requires you to engage your core muscles to maintain stability, contributing to core strength and stability.
How to Perform a Tricep Pushup
1. Start Position: Begin by placing your hands shoulder-width apart, with your fingers pointing forward. Your body should form a straight line from your head to your heels.
2. Lowering: Slowly lower your body towards the ground, keeping your elbows close to your sides.
3. Pushing Up: Push yourself back up to the starting position, extending your arms fully.
4. Repetitions: Perform 3 sets of 8-12 repetitions.
How to Perform a Regular Pushup
1. Start Position: Begin by placing your hands slightly wider than shoulder-width apart, with your fingers pointing forward. Your body should form a straight line from your head to your heels.
2. Lowering: Slowly lower your body towards the ground, keeping your elbows at a 45-degree angle.
3. Pushing Up: Push yourself back up to the starting position, extending your arms fully.
4. Repetitions: Perform 3 sets of 8-12 repetitions.
Choosing Between Tricep Pushups and Regular Pushups
The choice between tricep pushups and regular pushups depends on your fitness goals. If you are looking to specifically target your triceps, then tricep pushups are the way to go. However, if you are looking to build overall upper body strength, then regular pushups are a better option.
Tips for Getting the Most Out of Your Pushups
- Proper Form: It is essential to maintain proper form throughout the exercise to avoid injury. Focus on keeping your body in a straight line and engaging your core muscles.
- Progressive Overload: As you get stronger, you can increase the difficulty of your pushups by adding weight, performing them on an incline or decline, or increasing the number of repetitions.
- Listen to Your Body: If you experience any pain, stop the exercise and consult with a healthcare professional.
The Final Push: Tricep Pushup vs Regular Pushup – A Summary
Both tricep pushups and regular pushups are excellent exercises for building upper body strength. However, they target different muscle groups and offer unique benefits. Choose the exercise that best suits your fitness goals and enjoy the benefits of a stronger, more defined upper body.
Basics You Wanted To Know
Q: Can I do both tricep pushups and regular pushups in the same workout?
A: Yes, you can incorporate both tricep pushups and regular pushups into your workout routine. However, it is important to listen to your body and avoid overtraining.
Q: How often should I do pushups?
A: Aim for 2-3 sessions per week, allowing for rest days in between to allow your muscles to recover.
Q: Are pushups good for weight loss?
A: Pushups can contribute to weight loss by building muscle mass and increasing your metabolism. However, it is important to combine pushups with a balanced diet and other forms of exercise for optimal weight loss results.
Q: What are some modifications for beginners?
A: Beginners can start with knee pushups or wall pushups. These modifications reduce the difficulty of the exercise, making it easier to perform with proper form.
