The tricep push as opposed to the standard or military push up places more emphasis on the triceps.
The triceps are the muscles at the back of your arms between the shoulder and the elbow.
We think this is awesome because you also get to work your chest and core at the same time – a great way to tone your upper body.
It is simply more efficient to hit multiple muscles at once using one exercise, especially when there is no equipment to hand.
In today’s post you will learn ‘proper form’ – how to do it properly without injuring yourself.
This is important because we do a lot of them here at Fitter Stronger You both the modified version (knees on the floor) and the complete version (knees off the floor).
Performing The Tricep Push-Up
- Start on your knees leaning forward so that you are not directly on your knee caps
- Hands should be placed directly underneath your shoulders
- Brace your abs as if someone were to punch you in the stomach – you should feel your hips move forward
- As you lower your chest to the ground your elbows should hinge towards the back of the room
- You do not need to go all the way down you can go halfway hinging those elbows back (not to the side)
To intensify the tricep push up you can start from a full plank position.
For the the elite athlete edition of this move start by raising one leg in the air and swapping them over.
You can also start with both feet off the floor using a bench, exercise ball or chair.
Common Mistakes When Performing The Tricep Push Up And How To Avoid Them
The most common mistake I see people make when performing the tricep push up is not hinging the elbows towards the back of the room.
Continued bad form of this type will lead to injury and place too much stress on your shoulders making the exercise more difficult for you to perform.
Practice driving the elbows towards the back of the room by making sure they scrape the sides of your body as you press down and up.
Another common mistake of which I am sometimes guilty is not bracing the abs so as not to cause stress to the lower back – a good solid plank starting position means pulling your belly button and not stooping your graze to look at your feet.
Look instead about half a metre in front of you as this will ensure correct spine alignment from the base of your neck all the way down to the tail bone.
If like me you are a visual learner there is a 1 minute 40 second video below that will show you everything you need to know.
Performing the tricep push up with perfect form will take time to perfect but it is time well spent.
This multiple muscle upper body exercise is an exceptional tool in your journey towards hitting your fitness goals and should be seen as an investment in acquiring strength, stamina and tone.
By following the tips in this post you can create a better version of yourself whilst strengthening your core and creating a better body posture.