Triceps Push-Ups: Benefits, Form, and Variations
Triceps push-ups are a wonderful activity that you should incorporate into your fitness program if you are looking for a workout that is both hard and gratifying. In addition to working the triceps muscles in your upper arms, they activate the chest, shoulders, and core muscles as well.
In this piece, we will discuss the many advantages of performing triceps push-ups, as well as the correct form to use and several variants that you can add to your routine to make it more interesting.
Benefits of Push-Ups
They provide a number of benefits for your general fitness and health, including the following:
1. Strengthening the Triceps
The triceps are the muscles that allow you to extend your arms, and push-ups are designed to work those muscles. If your triceps muscles are strong, you’ll have an easier time carrying out a variety of day-to-day actions, such as lifting objects and pushing doors open.
2. Engaging the Chest, Shoulders, and Core
Triceps push-ups work your chest, shoulders, and core muscles in addition to your triceps muscles. As a result, it is an outstanding full-body workout that has the potential to improve your overall strength and stability.
3. Improving Upper Body Endurance
Triceps push-ups are a challenging exercise that requires a lot of upper body strength and endurance. Regularly incorporating triceps push-ups into your workout routine can help you build both strength and endurance, allowing you to perform other upper body exercises with more ease.
Proper Form for Triceps Push-Ups
To perform it correctly, follow these steps:
- Start in a high plank position with your hands shoulder-width apart and your wrists directly under your shoulders.
- Keep your core engaged and your body in a straight line from your head to your heels.
- Lower your body down towards the ground by bending your elbows, keeping them close to your sides.
- Pause when your elbows are at a 90-degree angle, then push back up to the starting position.
- Repeat for the desired number of reps.
Triceps Push-Up Variations
Try one of these variations on your regular push-up practice if you’re trying to shake things up a bit:
1. Close-Grip Push-Ups
Push-ups targeting the triceps are quite similar to close-grip push-ups, with the exception that your hands are placed closer together and immediately under your chest. Using this version gives an even more emphasis on the muscles in your triceps.
2. Decline Push-Ups
Push-ups targeting the triceps are called “decline” push-ups because they are performed with the feet raised on a bench or step. This version adds weight to your arms, making the exercise far more difficult than it already was.
3. Plyometric Triceps Push-Ups
Plyometric push-ups are an advanced variation of the standard push-up that require the performer to push off the ground with explosive force and clap their hands together before returning to the starting position. This modification has the potential to significantly boost your power as well as your explosiveness.
Conclusion
Triceps push-ups are an exercise that can help you gain strength, endurance, and general fitness. They are a hard workout, but they are also rewarding. You can keep your exercises interesting and new by include this in your routine and trying out different variations. This will allow you to gain the advantages of this great exercise while also keeping your workouts interesting and new.
So, what are you waiting for? Give it a try today and see the results for yourself!
