What To Know
- The best choice between push ups and tricep pushups depends on your fitness level and goals.
- While push ups engage a wider range of muscles, tricep pushups focus primarily on the triceps.
- Can I do both push ups and tricep pushups in the same workout.
Push ups and tricep pushups are two popular bodyweight exercises that target the upper body, specifically the chest, shoulders, and triceps. While both exercises are effective for building strength and muscle, they have different focuses and variations. This comprehensive guide will delve into the key differences between push ups and tricep pushups, helping you determine which exercise is more suitable for your fitness goals.
Key Differences
1. Muscle Activation
- Push Ups: Engage a wider range of muscles, including the chest, shoulders, triceps, back, and core.
- Tricep Pushups: Primarily target the triceps, with minimal activation of other muscle groups.
2. Range of Motion
- Push Ups: Full-body movement that requires a wider range of motion, engaging more joints.
- Tricep Pushups: Narrower range of motion, focusing on the elbow joint and triceps extension.
3. Difficulty
- Push Ups: Generally considered more challenging, as they require more muscle activation and coordination.
- Tricep Pushups: More accessible for beginners, as they isolate the triceps and reduce strain on other muscles.
4. Variations
- Push Ups: Numerous variations exist, including wide-grip, narrow-grip, incline, and decline push ups.
- Tricep Pushups: Fewer variations, primarily focusing on different hand positions (e.g., close-grip, diamond push ups).
5. Benefits
Push Ups:
- Improve overall upper body strength and muscle mass
- Enhance core stability and balance
- Increase cardiovascular endurance
Tricep Pushups:
- Build tricep strength and definition
- Improve elbow extension and lockout power
- Reduce risk of elbow and shoulder injuries
Which Exercise is Right for You?
The best choice between push ups and tricep pushups depends on your fitness level and goals:
- Beginners: Start with tricep pushups to isolate the triceps and build a foundation.
- Intermediate: Incorporate both push ups and tricep pushups into your routine to target different muscle groups.
- Advanced: Focus on variations of push ups (e.g., wide-grip, incline) to challenge your strength and endurance.
Progression and Modifications
Push Ups
- Beginner: Start with knee push ups or wall push ups.
- Intermediate: Gradually increase the number of reps and sets.
- Advanced: Try advanced variations like plyometric push ups or one-arm push ups.
Tricep Pushups
- Beginner: Use a bench or chair for support.
- Intermediate: Increase the incline or use a weighted vest.
- Advanced: Perform close-grip tricep push ups or diamond push ups.
Tips for Effective Execution
- Push Ups:
- Keep your core engaged and back straight.
- Lower yourself until your chest touches the ground.
- Push back up to the starting position with your arms fully extended.
- Tricep Pushups:
- Place your hands shoulder-width apart on a stable surface.
- Keep your elbows tucked in and your body in a straight line.
- Lower yourself until your chest touches the ground, then push back up to the starting position.
The Bottom Line
Push ups and tricep pushups offer distinct benefits for building upper body strength. While push ups engage a wider range of muscles, tricep pushups focus primarily on the triceps. The choice between the two exercises depends on your fitness level and goals. By understanding their differences and following proper execution techniques, you can effectively incorporate both exercises into your workout routine to maximize your strength and muscle development.
Answers to Your Most Common Questions
1. Can I do both push ups and tricep pushups in the same workout?
Yes, incorporating both exercises into your routine targets different muscle groups and provides a more comprehensive upper body workout.
2. How often should I do push ups and tricep pushups?
Aim for 2-3 times per week, gradually increasing the frequency and intensity as you progress.
3. How many reps and sets should I do?
Beginners can start with 3 sets of 10-15 reps. As you get stronger, increase the reps to 20-25 or more and add additional sets.
4. What are some common mistakes to avoid?
- Flaring your elbows: Keep your elbows tucked in during tricep pushups.
- Not going low enough: Lower yourself until your chest touches the ground in push ups.
- Arching your back: Maintain a straight back throughout both exercises.
5. How can I progress beyond push ups and tricep pushups?
- Weighted push ups: Add weight to your body using a backpack or weight vest.
- Plyometric push ups: Add a jump or clap at the top of the movement.
- One-arm push ups: Challenge yourself by performing push ups with only one arm.
