What To Know
- By strengthening your triceps, tricep pushups can improve your overall pushup performance and allow you to perform more repetitions of regular pushups.
- Regular pushups are a more accessible option for beginners as they distribute the weight more evenly across the chest, shoulders, and triceps.
- Can I do both tricep pushups and regular pushups in the same workout.
When it comes to upper body exercises, pushups reign supreme. But when you delve deeper, you’ll discover two distinct variations: tricep pushups and regular pushups. Each variation targets different muscles and offers unique benefits, making the choice between them a matter of your fitness goals and preferences.
Types of Pushups
Regular Pushups
In regular pushups, your hands are placed shoulder-width apart, slightly wider than your shoulders, with your fingers facing forward. As you lower your body towards the ground, your chest and shoulders do the heavy lifting.
Tricep Pushups
Tricep pushups, on the other hand, are performed with your hands placed closer together, around shoulder-width apart, and your fingers pointing towards your body. This narrower hand position shifts the focus to your triceps, the muscles on the back of your upper arms.
Muscles Targeted
Regular Pushups
- Pectorals (chest muscles)
- Deltoids (shoulder muscles)
- Triceps (upper arm muscles)
- Core muscles
Tricep Pushups
- Triceps
- Deltoids (to a lesser extent)
- Core muscles
Benefits of Regular Pushups
- Enhanced chest and shoulder strength: Regular pushups primarily work your chest and shoulders, making them an excellent exercise for building upper body mass and strength.
- Improved core stability: Pushups engage your core muscles to maintain a stable body position throughout the movement, strengthening your core.
- Increased functional fitness: Regular pushups are a compound exercise that mimics everyday movements, improving your overall functional fitness.
Benefits of Tricep Pushups
- Targeted tricep development: Tricep pushups isolate and specifically target your triceps, helping you build stronger and more defined upper arms.
- Improved elbow stability: Tricep pushups strengthen the muscles around your elbows, improving their stability and reducing the risk of injuries.
- Enhanced pushup performance: By strengthening your triceps, tricep pushups can improve your overall pushup performance and allow you to perform more repetitions of regular pushups.
Which Variation is Right for You?
The best variation for you depends on your individual goals and fitness level:
- Beginners: Regular pushups are a more accessible option for beginners as they distribute the weight more evenly across the chest, shoulders, and triceps.
- Advanced exercisers: Tricep pushups are ideal for advanced exercisers looking to isolate and strengthen their triceps.
- Chest and shoulder development: Regular pushups are the better choice for building chest and shoulder mass and strength.
- Tricep isolation: Tricep pushups are superior for focusing on tricep development and improving elbow stability.
How to Perform Tricep Pushups
1. Start with your hands placed shoulder-width apart, fingers pointing towards your body.
2. Lower your body by bending your elbows, keeping your back straight and core engaged.
3. Lower until your chest is close to the ground, then push back up to the starting position.
4. Repeat for desired repetitions.
Tips for Tricep Pushups
- Keep your elbows tucked in: Avoid flaring your elbows out to the sides, as this can put unnecessary stress on your shoulder joints.
- Lower slowly and controlled: Focus on controlling the descent and avoid dropping down too quickly.
- Engage your core: Maintain a strong core throughout the movement to prevent your back from arching.
Final Note: The Pushup Powerhouse
Both tricep pushups and regular pushups are valuable exercises that offer distinct benefits. By understanding the differences between them and choosing the variation that aligns with your goals, you can maximize your upper body training and achieve your fitness objectives.
Frequently Asked Questions
Q: Are tricep pushups more difficult than regular pushups?
A: Tricep pushups are generally considered more challenging as they isolate the triceps, which are typically weaker than the chest and shoulder muscles.
Q: Can I do both tricep pushups and regular pushups in the same workout?
A: Yes, you can incorporate both variations into your workout to target different muscle groups and improve overall upper body strength.
Q: How often should I perform tricep pushups?
A: Aim for 2-3 sets of 10-15 repetitions of tricep pushups 2-3 times per week, allowing for adequate rest and recovery.
