Pushups for Triceps: The Complete Arm Building Guide

Pushups for Triceps

Biceps exercises are incredibly popular for attracting new members and building impressive upper arm strength and definition, but most people do not realize the equal importance of triceps. However, it is a fact that the triceps contribute about 65 percent of your upper arm muscle, meaning that both in looks and functionality, they are essential. They are a group of flat muscles that can be worked out through simple and easily performed disciplines such as push-ups. So in this guide, let’s find out how pushups for triceps can revolutionize your arm workout and give you the sleeved arms of your dreams.

The Power of Pushups for Triceps

Pushups for the triceps are one of the most widespread and efficient exercises that do not require any tools and can be done anytime and anywhere. Adapting the push-up to a triceps-focused push-up shifts the emphasis to the triceps, making the exercise more challenging. Whether you are a novice or a professional, pushups for triceps deliver consistent results.

Understanding the Triceps Muscle

Before diving into specific pushup variations targeting the triceps, it is essential to have a brief background on this muscle group. The triceps brachii, commonly referred to as the triceps, is a three-headed muscle located on the back of the upper arm. Its main function is to extend the elbow joint, making it crucial for all pushing actions in daily life and sports.

• Long head
• Lateral head
• Medial head

Working all three heads through different push-up forms ensures all-around triceps development and strong arms.

Basic Push-Up Position for Triceps Activation

Like any other exercise, it is crucial to follow the correct technique throughout the movement. Here's a step-by-step guide to performing a basic pushup with an emphasis on triceps activation:

1. Start in a plank position with your hands placed about shoulder-width apart.
2. Your body should form a straight line from head to heels, with your core engaged.
3. Lower your body by bending your elbows, keeping them close to your torso.
4. Drop down until your chest is just a few millimeters above the ground.
5. Exhale, straighten your arms by pressing through your palms, and return to the starting position.
6. Focus on extending your elbows at the bottom and flexing your triceps at the top.

Keeping your elbows close to your body during pushups ensures greater triceps activation, making it a more effective arm exercise.

Variations of Pushups for Triceps

Now that we've covered the basics, let's explore some powerful variations of pushups for triceps that can take your arm workout to the next level:

• Diamond Pushups: Start in a standard push-up position. Place your hands under your chest with your thumbs and index fingers touching to form a diamond shape. Perform the pushup, keeping your elbows close to your body, and focus on contracting the triceps during the movement.
• Close-Grip Pushups: Similar to diamond pushups, but with your hands placed slightly wider. Lower your body while keeping your elbows close to your torso. Push back up, concentrating on the triceps.
• Decline Pushups: Elevate your feet on a bench or step and perform the pushups as usual. The increased angle places more stress on the upper chest and triceps.
• Pushups on Parallettes or Pushup Bars: Using parallettes or pushup bars allows for a deeper range of motion. Grip the bars with a shoulder-width grip, lower your upper body between the bars, and push back up, emphasizing the triceps.
• One-Arm Tricep Pushups: Begin in a standard push-up position. Extend one arm and elevate the opposite shoulder. Perform the pushup with one arm, keeping the elbow close to your body. Alternate arms and repeat.

The Beginner’s Guide to Using Pushups for Triceps in Your Workout Plan

Incorporating pushups for triceps into your workout routine requires proper planning to see the best results. Here are some tips:

• Frequency: Aim to perform pushups for triceps at least two to three times a week, allowing at least 24 hours of recovery between workouts.
• Sets and Reps: Start with 3 sets of 8 to 12 repetitions for each variation, depending on your fitness level.
• Progressive Overload: Gradually increase the intensity by adding more reps, sets, or trying more challenging variations.
• Superset with Pulling Exercises: Pair pushups for triceps with pulling exercises like rows or pull-ups to target both pushing and pulling muscles.
• Vary Your Routine: Incorporate different pushup variations to avoid monotony and work all parts of the triceps.

Common Mistakes to Avoid

When performing pushups for triceps, be mindful of these common mistakes:

• Flaring elbows: Keep your elbows close to your body to focus on the triceps.
• Sagging hips: Maintain a straight line from head to heels by engaging your core.
• Incomplete range of motion: Lower your body fully to engage the triceps effectively.
• Neglecting other triceps exercises: Combine pushups with other exercises like dips and tricep extensions for comprehensive arm development.

Conclusion

Pushups for the triceps are a powerful tool in any fitness regime, providing a direct and effective method for building more shapely and muscular arms. By performing different types of pushups and following the correct form and programming, you can maximize the benefits of this traditional exercise. Stick with your pushups for triceps routine, and you’ll see significant improvements in your upper arm strength and appearance.

FAQs

Is it possible to do pushups for the triceps every day?

It is generally advisable to allow some rest between triceps workouts. However, if you are doing pushups as part of a daily challenge or routine, it should not cause discomfort or significant fatigue.

How can I ensure I’m effectively targeting my triceps during pushups?

You should feel a burning sensation in the back of your upper arms. Keep your elbows close to your body and focus on contracting your triceps at the top of the movement.