Push-ups for Triceps: 6 Best Exercises at Home


To build a bigger arms you should focus on triceps exercises. There are different types of pushups that you can do at home.

If you want to tone your arms then, triceps exercise such as push-ups will definitely help. So, try these pushup variations to sculpt your triceps.

Triceps push-ups

Here are selected and best triceps push-ups that will give your triceps a great workout. All these exercises are listed based on its difficulty level.

However, you have to perform them with the correct form to get the full benefits. But, you should begin with a simple variation, once you perform correctly, then choose difficult variation.

1. Diamond Pushups

Diamond push ups greatly target your triceps. If you are doing it first time, get on your knees to complete this exercise as it reduces the difficulty.

  • Get to the plank position; look down to protect the neck.
  • Put your hands under your chest; touch your fingers and thumbs together to make a diamond shape.
  • Keep your back straight and core tight.
  • Go down slowly and push up, make sure don't spread your hands and keep it close to your body
  • Repeat as much as you can, and do three sets

2. Triceps Pushup

This is similar as basic pushups but that mainly uses triceps muscles.

  • Get into the push up position and place your hands shoulder width.
  • Keep your arms close to the body and not to open your elbows during the movement.
  • Keep the back straight, and contract the abdominal muscles.
  • Get down slowly and pause for 1 seconds and push up without bending your elbows.
  • Repeat till failure and do 3 sets

3. Pike Pushup

This variation help increase the arm strength. It is used to strengthen the shoulders, but also very effective for the triceps.

  • To perform it, go to the basic push up position.
  • Push your torso backward and raise your butt so you can make a V shape.
  • Go down slowly and then push up.

4. Hindu pushup

This also good for your back, it uses the whole body muscles.

  • To do it, get into triceps pushup position.
  • Move your torso backward as you do in pike push up.
  • Bend your elbows to lower your upper body, and keep your butt slightly above.
  • Stretch your arms out and let your back arch.
  • Return to the starting position and repeat.

5. Decline Pushup

Placing your feet upward and hands on the floor increases difficulty. This variant is very effective for triceps.

  • Get into normal push up position.
  • Keep your arms shoulder width apart and feet on table.
  • Keep the back straight and get down slowly.
  • Push up and repeat as much as you can.

6. Weighted Pushup

Here you need to put weight on your back or you can use a backpack.

  • Get into basic push up position and put a weight plate on your back.
  • Keep the core tight and back straight.
  • Look down and slowly get down and push up.
  • Repeat as much as you can. Make sure, use lighter weight to prevent bad form and injury.

How to make Triceps Pushup Challenging

Increase the difficulty of the push up: The best way is always add variations in your workout. If one exercise is very easy for you then try other variation or add weight while doing push up.

Try different positions: Another way to make your pushups more difficult. You can raise your one leg, use medicine ball or keep your legs close or add some explosive movements such as clap push ups.

Keep hands close to the body: To work more on your triceps you can keep hands close to your body. Closer hand position put enough stress on your triceps.

How effective are push-ups for triceps?

Depending on the position of your arms, feet and elbows. If you compare wide grip push ups with diamond or close grip, there will be much difference.

Closer grip tend to work more on triceps whereas wider grip work on chest. That's why most experts recommend diamond push ups for triceps. Moreover, you can train major muscle of your upper body with push ups, such as core, shoulder, chest and triceps.

However, there are many variations that increases the level of difficulty. But for triceps nothing works as close grip push ups.

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