Tricep Vs Bicep Push Ups: The Ultimate Battle For Arm Dominance

Tricep vs bicep push ups are two popular bodyweight exercises that target different muscle groups in the upper arms. Both exercises offer unique benefits and can be incorporated into a well-rounded fitness routine. This comprehensive guide will explore the differences between tricep and bicep push ups, their benefits, and how to perform them correctly.

Tricep Push Ups

Tricep push ups primarily target the triceps brachii, a muscle group located on the back of the upper arm. These exercises involve placing the hands shoulder-width apart and lowering the body towards the floor, bending the elbows.

Benefits of Tricep Push Ups:

• Increased tricep strength and definition
• Improved push-up performance
• Enhanced stability and balance
• Reduced risk of elbow and shoulder injuries

Bicep Push Ups

Bicep push ups, also known as close-grip push ups, focus on the biceps brachii, a muscle group located on the front of the upper arm. These exercises involve placing the hands close together, approximately shoulder-width, and lowering the body towards the floor.

Benefits of Bicep Push Ups:

• Increased bicep strength and definition
• Improved grip strength
• Enhanced forearm and wrist stability
• Reduced risk of wrist and elbow pain

Which Exercise is Better?

The choice between tricep and bicep push ups depends on your individual fitness goals. If you’re looking to build tricep strength and definition, tricep push ups are a better option. However, if your goal is to target the biceps, bicep push ups are the way to go.

How to Perform Tricep Push Ups

1. Start in a high plank position with your hands shoulder-width apart.
2. Bend your elbows and lower your chest towards the floor, keeping your back straight and your core engaged.
3. Push back up to the starting position, extending your elbows fully.
4. Repeat for desired repetitions.

How to Perform Bicep Push Ups

1. Start in a high plank position with your hands close together, approximately shoulder-width.
2. Bend your elbows and lower your chest towards the floor, keeping your back straight and your core engaged.
3. Push back up to the starting position, extending your elbows fully.
4. Repeat for desired repetitions.

Advanced Variations

Tricep Push Up Variations:

• Decline tricep push ups: Place your feet on an elevated surface to increase the difficulty.
• Diamond tricep push ups: Bring your hands together into a diamond shape for a more intense tricep workout.

Bicep Push Up Variations:

• Archer bicep push ups: Step one foot forward and perform a push up with your other hand.
• Spider-Man bicep push ups: Bring your knee to your elbow as you lower down into the push up.

Safety Tips

• Warm up before performing tricep or bicep push ups.
• Maintain proper form throughout the exercise.
• Avoid overtraining to prevent injury.
• Listen to your body and rest when needed.

The Ultimate Upper Arm Workout

Incorporate both tricep and bicep push ups into your workout routine to target all the major muscle groups in your upper arms. Here’s a sample workout:

• Tricep push ups: 3 sets of 10-12 repetitions
• Bicep push ups: 3 sets of 8-10 repetitions
• Rest for 60-90 seconds between sets.

Wrapping Up:

Tricep vs bicep push ups are effective bodyweight exercises that can help you build stronger, more defined upper arms. By understanding the differences between these exercises and performing them correctly, you can maximize your results and achieve your fitness goals. Remember to consult with a healthcare professional before starting any new exercise program.

Popular Questions

Q: How often should I perform tricep and bicep push ups?
A: Aim for 2-3 times per week, allowing for rest and recovery.

Q: What are some common mistakes to avoid?
A: Arching your back, flaring your elbows, or not extending your elbows fully.

Q: Can I modify these exercises for beginners?
A: Yes, you can perform push ups on your knees or against a wall to reduce the difficulty.