7 Tricep Push-Ups For Stronger, Sculpted Arms

The triceps are often overshadowed by the chest and shoulders. However, it’s worth investing in this allusive muscle group if you want to improve the performance of many compound lifts. Tricep push-ups are an effective exercise for this.

There are simple postural tips that can improve the engagement of the triceps in traditional push-up variations. You can find some of those closer to the end of this article.

However, below we’ll dive into seven of the best push-up variations for targeting the triceps, as backed by science. You’ll also see a sample tricep push-ups workout designed to target the three tricep heads for optimal triceps growth.

7 Tricep Push-Ups

The following exercises are designed to provide the same benefits as traditional push-ups while targeting the triceps for enhanced growth. Stronger triceps can improve the performance of many upper-body compound lifts, including dips, overhead presses, and bench presses. 

Diamond Push-Up

Studies have shown that the triceps are 6% more active during diamond push-ups compared to standard or wide-hand positions. This makes them a more effective push-up variation for targeting each of the three heads of the triceps.

How To Do

1. Begin in a plank position with your hands directly beneath the center of your chest. 
2. Bring your hands close together, forming a diamond shape with your index fingers and thumbs. 
3. Engage your core and glutes, ensuring your body stays straight from head to heels. 
4. Inhale as you lower your chest toward your hands, keeping your elbows tucked in close to the body. 
5. Exhale as you push yourself back up, fully extending your arms to return to the starting position.

Tips

• Keep your hands directly in line with your shoulders during the movement.
• If you’re unable to maintain a plank position, you can also drop down to your knees.

Optimal Sets & Reps

TRX Close-Grip Push-Up

A TRX close-grip push-up is a bodyweight exercise that utilizes straps to challenge the upper body and core. 

Studies show that performing push-ups on an incline or unstable surface produces the highest triceps and chest EMG activity.

TRX close-grip push-ups powerfully combine both methods to engage and challenge the upper body for optimal muscle strengthening.

How To Do

1. Start by adjusting the TRX straps so that the handles hang just above waist height.
2. Stand facing away from the anchor point and grip the handles. Walk your feet back until your body reaches a 45-degree angle with the ground.
3. Take a plank position with your body in a straight line, core engaged.
4. Place your hands close together in the handles, directly under your chest, keeping your elbows tucked close to your body.
5. As you inhale, slowly lower yourself down, bending at the elbows while maintaining a straight body line. 
6. Push through your hands to extend your arms on your exhale, returning to the starting position. 
7. Focus on keeping your core tight and avoiding swinging, ensuring control throughout the movement.

Tips

• Keep your core tight to maintain balance and prevent your hips from sagging.
• Maintain positioning of your hands directly under your chest and squeeze your elbows close to your body. This prevents an over-reliance on the chest or shoulders.

Optimal Sets And Reps

Close-Grip Push-Up

Shortening the distance between your palms is one of the easiest ways to target the triceps more heavily during push-ups. 

In one study, changing the palmar position from 100% to 50% shoulder width increased tricep activation by 16%. Simply put, your hands need to be positioned one palm-length inward from being directly under your shoulders.

How To Do

1. Begin in a plank position with your hands directly beneath your shoulders. 
2. Move your hands closer together so they are around one palm length closer to your body’s midline.
3. As you inhale, slowly bend your elbows. Keep them close to your sides as you lower your chest towards the ground.
4. After drawing your chest almost to the ground, exhale as you push through your hands. Straighten your arms and return to the starting position.

Tips 

• Do not allow your elbows to flare out during the lowering phase of the push-up movement. Instead, keep them tucked closely alongside your torso.
• Focus on sinking backward on the way down, pushing the elbows back as you lower. This will help increase the triceps’ involvement for more effective activation.

Optimal Sets And Reps

Forearm Push-Up

In this push-up variation, the elbows are drawn backward until the entire forearm touches the ground. 

The extended position of the triceps during the bottom phase of this movement makes it effective for muscle growth. However, this push-up variation can strain pre-existing elbow injuries.

How To Do

1. Begin in a high plank position, with each hand stacked under your shoulders.
2. As you inhale, draw your elbows backward as you gradually lower your forearms to the ground.
3. Stop when your forearm is hovering just above the ground.
4. As you exhale, push with your palms to begin straightening your elbows. Return to the starting position.

Tips 

• Squeeze your core as you lift and lower your body. This will prevent an arching through the back, which can detract from triceps activation.

Optimal Sets And Reps

Knee Diamond Push-Up

The triceps are relatively small compared to the pectoralis major muscles, which are more heavily targeted during traditional push-ups. Because of this, tricep-dominant variants can be difficult for beginners to perform. 

Individuals lacking tricep strength can take a kneeling position to decrease difficulty while still gaining diamond push-up benefits for the triceps.

How To Do

1. Start by placing your knees on the ground with your hands directly under your chest.
2. Position your hands close together, forming a diamond shape with your thumbs and index fingers.
3. Tighten your core and keep your back straight from head to knees.
4. Slowly bend your elbows and lower your chest toward your hands, keeping elbows close to your sides.
5. Press through your palms to return to the starting position, fully extending your arms.

Tips

• If the diamond shape feels too intense on your wrists, you can widen your hands slightly to reduce the strain.
• Even though you’re kneeling, engaging your core and glutes will help you prevent lower back sagging for better postural alignment.

Optimal Sets And Reps

Kneeling Close-Grip Push-Up

Like diamond push-ups, close-grip push-ups can also be performed from kneeling to decrease their difficulty level. 

Aim to position your hands one palm-length inward from being directly under your shoulders, as with the knees-lifted variation. Moving through your elbow’s full range of motion will also enhance the muscle-strengthening potential of this exercise.

How To Do

1. Begin in a kneeling position, with your body in a straight line from head to knees.
2. Place your hands directly under your chest, slightly narrower than shoulder-width.
3. Keeping your elbows tucked close to your body, slowly lower your chest toward the floor as you exhale.
4. Inhale as you press through your palms, extending your arms to return to the starting position.

Tips

• Lowering your hand placement to be closer to your hips can help place more emphasis on the triceps.
• During the movement, keep your elbows close to your sides. This will help maximize triceps engagement while minimizing shoulder strain.

Optimal Sets And Reps

Medicine Ball Push-Up

Due to the instability of the medicine ball, medicine ball push-ups are one of the more challenging variations. 

This instability forces the triceps and core to work harder to maintain balance. The closer hand placement also maximizes tricep engagement, providing activation similar to close-grip push-ups.

How To Do

1. Place both hands on top of a medicine ball, directly under your chest, with your feet about hip-width apart.
2. Keep your body straight from head to heels, squeezing your core for added trunk stability.
3. As you inhale, slowly bend your elbows, lowering your chest toward the ball while keeping your elbows tucked in.
4. Pause briefly at the bottom before inhaling as you press through your hands. Extending your arms to return to the starting position.

Tips

• Placing your feet further apart to create a wider base increases stability, making it easier to balance.
• Start with a larger ball and decrease the ball size as your strength increases.

Optimal Sets And Reps

Best Tricep Push-Up Workout Routine

This program incorporates a variety of push-up variations to maximize tricep engagement and growth. It focuses on building strength and stability equally in all three heads of the triceps for well-rounded muscle growth.

Anatomy Of The Triceps

The benefits of push-ups go far beyond simply strengthening the triceps. However, understanding the anatomy of the triceps can help you better target and engage each of the three triceps heads.

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Triceps Long Heads

The long head of the triceps is the largest of the three heads that make up the triceps muscle. All of the heads are along the back of the upper arm. 

The triceps long head is the only one of the tricep muscles to originate from a small point on the scapula (shoulder blade). 

This starting point allows the long head to assist in both elbow extension (straightening) and shoulder joint stabilization. It is the only tricep muscle that plays a dual role in push-ups.

Triceps Lateral Heads

Next up is the lateral head, located on the outer part of the upper arm. It originates from the humerus (upper arm bone) and, like the long head, inserts into the ulna (forearm).

Its primary function is extending the elbow. During push-ups, it plays an important role in straightening the arm and providing power during the pressing movement.

Triceps Medial Heads

The triceps medial head is on the inner side of the back of the upper arm. Like the triceps lateral head, its primary role is extending the elbow.

During tricep push-ups, the medial head works alongside the lateral head, helping to stabilize the elbow and lift the body.

Benefits Of Push-Ups For Triceps

Tricep push-ups offer unique benefits, which we will discuss in greater detail below. Combine them with your favorite tricep isolation exercises to maximize the potential benefits of stronger triceps for gym performance.

Targeted Muscle Development

Push-ups, especially variations like diamond and close grip, help to isolate the tricep muscle for more effective strengthening. They do this by emphasizing elbow extension, the primary function of all three heads of the triceps muscle.

This focused activation helps in building muscle size, strength, and definition. However, to maximize the muscle-building potential of tricep push-ups, it’s also important to use the principles of progressive overload.

This involves either using weights or increasing the reps you do over time as your strength increases. Doing so will help consistently challenge your muscles, preventing muscle strength and size plateaus.

Functional Strength

Functional strength can affect the performance of regular daily movements, especially as we age. Activities such as pushing doors and lifting objects can all be improved by the performance of tricep push-ups.

Strengthening the triceps can also enhance the stability of the elbows and shoulders, effectively reducing the risk of injury during sports.

Joint Stability

Joint stability refers to the ability of the muscles and tendons surrounding a joint to support it as it moves. It is an important factor in preventing joint strains and tendonitis. This is especially true for weightlifters and people who play sports involving overhand movements.

Due to their location and involvement in elbow flexion, the triceps play an important role in stabilizing the elbow joint. Because the triceps long head attaches to the shoulder blade, it also contributes to shoulder stability during arm movements.

This makes tricep push-ups an effective option for improving joint stability to prevent potential injuries.

Expert Training Tips 

• Aim to use a full range of motion through the lifting and lowering phase of your push-up. Focus on lowering your chest to the floor before straightening your arms to the top of the movement.
• Don’t be afraid to raise your hips slightly instead of taking a flat, full-body plank position. This will ensure enough room to lower your chest completely to the floor.
• Take a slight pause at both the top and bottom of the movement. Doing so will help increase muscle activation and prevent the use of momentum from powering the movements.
• Push-ups are not an exercise that should be performed daily. Instead, allow your muscles a full 48–72 hours to recover in between workouts.

Conclusion

Incorporating tricep-specific push-up variations into your routine can help you better target your triceps, which can be difficult to strengthen. Strengthening your triceps, specifically, can greatly enhance the performance of other upper-body exercises like bench presses, overhead presses, and dips. 

Additionally, exercises such as diamond push-ups or close-grip push-ups directly engage the core and other major upper-body muscle groups. Because of this, tricep push-ups are an effective exercise for improving overall strength and unlocking your full lifting potential.