The pushup is a compound bodyweight movement, and the answer to whether it builds triceps is a definite yes. This widely used exercise is a highly effective way to strengthen the upper body without needing any equipment. The triceps brachii, the muscle on the back of the upper arm, is one of the primary muscles recruited during the pushup’s pressing motion.
The Role of the Triceps in a Standard Pushup
A standard pushup, performed with hands placed roughly shoulder-width apart, primarily recruits three major muscle groups: the pectorals (chest), the anterior deltoids (front of the shoulders), and the triceps brachii. While the chest muscles are typically the prime movers that initiate and drive the exercise, the triceps play a necessary supporting role. The primary function of the triceps is elbow extension, which is the action of straightening the arm.
During the upward phase of the pushup, the triceps contract forcefully to push the body away from the floor and achieve the full lockout at the top of the movement. Electromyographic (EMG) studies show that the triceps are heavily recruited during the standard pushup. This significant involvement provides a substantial training stimulus for triceps development. The role of the triceps becomes more pronounced as the elbow angle decreases, especially toward the end of the pressing motion.
Pushup Variations That Maximize Triceps Activation
The degree to which the triceps are activated can be intentionally manipulated by altering the hand position. By changing the leverage and the angle of the elbow, you can shift a greater proportion of the workload onto the triceps.
The most recognized and effective variation for targeting the triceps is the close-grip pushup, also known as the diamond pushup. This variation requires placing the hands close together, often with the thumbs and index fingers touching to form a diamond shape on the floor. This narrow hand placement forces the elbows to tuck in close to the torso during the movement, which places the pectoralis major in a biomechanically disadvantageous position, requiring greater force output from the triceps brachii.
Another technique to increase triceps work is the narrow-grip pushup, where the hands are placed six to twelve inches narrower than shoulder-width, but not fully into the diamond position. Keeping the elbows pinned directly alongside the body throughout the movement, rather than allowing them to flare out, also emphasizes the triceps. Furthermore, if you elevate your feet on a bench or box, this decline position increases the percentage of your body weight you are pressing, which increases the overall load on the working muscles, including the triceps.
Integrating Triceps-Focused Pushups into a Routine
To ensure muscle growth and strength gains from triceps-focused pushups, apply the principle of progressive overload. Since you cannot simply add weight plates, progression involves increasing the difficulty over time by manipulating other variables. This can be achieved by moving to a more challenging variation, such as transitioning from a narrow-grip to a diamond pushup, or by increasing the total number of repetitions and sets performed.
You can also apply overload by adjusting the movement tempo. Slowing down the eccentric, or lowering, phase of the pushup can increase the time the triceps are under tension, which is a powerful stimulus for muscle hypertrophy. For building muscle, aim to train the triceps two to three times per week, ensuring adequate rest between sessions for recovery and growth. Consistency in gradually increasing the volume or intensity of your pushup routine is key to triceps development.