Triceps Push-ups: 8 Magical Moves For The Triceps

2 min read

triceps push-up
Ananya Bhattacharjee
Writer. Musician. Mother. Reading, music and travelling are all time favourites. Been into ‘writing’ from the last 10 years and have become an everlasting love since I started.

Triceps are the muscles located at the back of the arms. If you want to tone those muscles, then you are in the right place! We will show you eight triceps push-ups and triceps workouts that will give you killer triceps.

How to do a triceps push-up

Doing a push-up properly in the right way is the key to getting those toned triceps. First, take the plank position with palms on the floor underneath the shoulders and feet together. Keep your back straight and core tight. Once you lower yourself down, the elbows should flare out entirely at a 45-degree angle. Lower your body down as far you can go and then push yourself back upwards. It is essential to perform an adapted push-up form until the person gets the strength to achieve the proper one. Make sure your arms and elbows are not too widely placed as it would put a strain on your shoulders and cause pain.

How to Target the Triceps?

A majority of the triceps workouts are isolation exercises, which means they focus only on the triceps singular muscle.

Diamond push-ups

This form of exercise focuses hardly on the triceps. If you at a beginner level at this exercise, then do this exercise by dropping at the knees.

  • Take the plank position with the palms below the shoulders, keeping the neck and spine neutral and straight and the feet together.
  • Gradually move the palms toward the midline portion, making sure the thumb and index fingers of each hand touch each other and form a diamond shape.
  • Keep the elbows flared at a 45-degree angle and gradually lower the body until the chest reaches the ground.
  • Push yourself back to start position. Complete three sets at one go to have effective results.

Triceps push-up

This is a triceps workout which you should perform at an elevated surface or on your knees.

  • Take the plank position with the hands directly underneath the shoulders, keeping the neck and spine neutral and straight and the feet together.
  • When you lower yourself to the ground, keep the elbows pinned to the sides on each and the upper arms in a straight position.
  • Lower down until the chest reaches the ground and again push up to the start position.
  • Complete three sets in one go.

Triceps push-up with elevated feet

You can do the triceps push-up keeping your feet elevated on a bench or a medicine ball. This way, you will put more weight on the triceps, giving more exercise to them.

  • Start the exercise in a plank position.
  • Move the feet and position them with the toes atop a bench or a swiss ball.
  • By keeping the arms and elbows near tight to the sides, lower the body down as far as possible and then return to the start position.
  • Complete three sets in one go.

Close-stance dumbbell push-up

The motion range can be endured and increased by performing the close-stance push-up with the help of two stationary dumbbells. This exercise facilitates deeper engagement.

  • Place the dumbbells vertically under the upper chest portion. Make sure the outer edges of the dumbbells are aligned with the outer edges of the chest.
  • Get into the push-up position placing the hands-on each dumbbell.
  • After that, lower the body as far as possible with the elbows tucked and then return to the start position.
  • Complete three sets at one go.

Medicine ball push-up

  • Use a swiss ball; it will place the hands in a more compact position and would emphasize the triceps.
  • Place the swiss ball underneath the upper chest.
  • Get into a proper push-up position keeping both hands on the swiss ball.
  • Lower the body down as far as possible with the elbows flared at a 45-degree angle.
  • Return to start position
  • Complete three sets at one go.

Dumbbell triceps kickback

  • Take two dumbbells.
  • Hold one dumbbell in each hand, then bend the torso at a 45-degree angle and also the elbows, so they form a 90-degree angle.
  • After that, extend the arms behind the body and engage as you move.
triceps push-up

Dips

  • Sit on a bench or a step with the hands placed near the thighs.
  • Walk the feet out till the knees form a perfect 90-degree angle. After that, lower the body towards the ground by bending the elbows.
  • Keep the core tight and rely only on the arms and especially the triceps for movement.

These exercises may be challenging for you initially, but they will be convenient as you go. Performing one of these push-up exercises at least once in a week will improve and tone up the triceps. It is better to include variations on these triceps push-ups to make training a more enjoyable experience.