What To Know
- The body remains in a straight line, with the elbows tucked in close to the body.
- The body is lowered towards the ground until the chest touches the surface, then pushed back up to the starting position.
- Regular push-ups build a strong chest, while tricep push-ups isolate and develop the triceps.
Push-ups are a fundamental bodyweight exercise that engages multiple muscle groups, primarily the chest, triceps, and shoulders. However, there are two distinct variations of push-ups: regular push-ups and tricep push-ups. Each variation targets specific muscle groups and offers unique benefits. In this blog post, we’ll delve into the differences between regular push-ups vs tricep push-ups, enabling you to make informed choices about your workout routine.
Muscles Targeted
Regular Push-Ups
Regular push-ups primarily engage the chest muscles, including the pectoralis major and pectoralis minor. Additionally, they activate the triceps, deltoids (shoulders), and core muscles.
Tricep Push-Ups
Tricep push-ups, as the name suggests, predominantly target the triceps brachii muscles, which are located on the back of the upper arm. They also engage the chest muscles to a lesser extent, along with the shoulders and core.
Hand Placement
The hand placement plays a crucial role in determining which muscle group is primarily targeted.
Regular Push-Ups
In regular push-ups, the hands are positioned shoulder-width apart, slightly wider than the shoulders. The fingers are pointed forward, and the body forms a straight line from head to heels.
Tricep Push-Ups
For tricep push-ups, the hands are placed closer together, about shoulder-width apart. The thumbs are tucked under the body, and the fingers are pointing towards each other. The body remains in a straight line, with the elbows tucked in close to the body.
Body Angle
Regular Push-Ups
Regular push-ups are typically performed with a slight forward lean, placing more emphasis on the chest muscles. The body is lowered towards the ground until the chest touches the surface, then pushed back up to the starting position.
Tricep Push-Ups
Tricep push-ups, on the other hand, involve a more vertical body angle. The torso is kept relatively upright throughout the movement, with the elbows being the primary driving force. This angle isolates the triceps muscles more effectively.
Benefits
Regular Push-Ups
- Enhanced chest development: Regular push-ups primarily build strength and mass in the chest muscles.
- Improved shoulder stability: They engage the deltoids, contributing to shoulder stability and preventing injuries.
- Core activation: Regular push-ups require core engagement to maintain a stable body position.
Tricep Push-Ups
- Triceps isolation: Tricep push-ups specifically target the triceps brachii muscles, helping to develop tricep strength and size.
- Reduced elbow stress: By tucking the elbows in, tricep push-ups minimize stress on the elbow joints.
- Increased triceps definition: Tricep push-ups help to define and sculpt the triceps muscles.
Which Variation is Right for You?
The choice between regular push-ups vs tricep push-ups depends on your individual fitness goals and preferences.
- For overall chest development and strength: Regular push-ups are a better option.
- For isolated triceps development: Tricep push-ups are the preferred choice.
- For beginners: Regular push-ups are more accessible and easier to perform.
- For advanced individuals: Tricep push-ups can provide a greater challenge and promote further triceps growth.
Variations for Progression
Regular Push-Up Variations
- Incline push-ups: Performed on an elevated surface, these reduce the resistance and are suitable for beginners.
- Decline push-ups: Performed on a lower surface, these increase the resistance and challenge the chest muscles.
- Wide-grip push-ups: Hands placed wider than shoulder-width, emphasizing the outer chest muscles.
- Diamond push-ups: Hands placed close together in a diamond shape, targeting the triceps and inner chest muscles.
Tricep Push-Up Variations
- Weighted tricep push-ups: Adding weight increases the resistance and challenges the triceps muscles.
- Deficit tricep push-ups: Performed with the hands placed on an elevated platform, increasing the range of motion and triceps activation.
- Plyometric tricep push-ups: Explosively pushing up from the bottom position, engaging the triceps and improving power.
Final Note: The Perfect Push-Up Plan
Incorporating both regular push-ups and tricep push-ups into your workout routine can provide a comprehensive upper body workout. Regular push-ups build a strong chest, while tricep push-ups isolate and develop the triceps. By understanding the differences between these variations, you can tailor your workout plan to achieve your specific fitness objectives. Remember, consistency is key to achieving results, so aim to perform these exercises regularly and progressively increase the intensity as you get stronger.
Frequently Asked Questions
Q: Which variation is more effective for building overall upper body strength?
A: Regular push-ups engage a wider range of muscle groups, making them more effective for overall upper body strength development.
Q: Can I perform both regular and tricep push-ups in the same workout?
A: Yes, you can alternate between regular and tricep push-ups in your workout to target both the chest and triceps muscles.
Q: How many repetitions and sets should I aim for?
A: The optimal number of repetitions and sets depends on your fitness level. For beginners, aim for 8-12 repetitions per set for 2-3 sets. As you get stronger, gradually increase the repetitions and/or sets.
Q: Are tricep push-ups harder than regular push-ups?
A: Yes, tricep push-ups are generally considered more challenging than regular push-ups due to the increased isolation of the triceps muscles.
Q: Can I perform tricep push-ups on my knees?
A: Yes, performing tricep push-ups on your knees can make them easier and more accessible for beginners or those with limited upper body strength.
