The tricep push-up is a bodyweight exercise that isolates the triceps brachii muscle on the back of the upper arm, making it a highly effective strength builder. This movement is a narrow-hand variation of the standard push-up, which shifts the muscular focus away from the chest and shoulders. The triceps brachii is responsible for extending the forearm, and this exercise targets all three heads of that muscle group, providing a direct stimulus for arm strength development.
Mastering the Narrow Grip Setup
The proper starting position is what defines this exercise and dictates the primary muscle engagement. Begin in a high plank position with your hands placed directly under your shoulders, or just slightly inside shoulder-width. Your fingers should generally point forward, though a slight inward turn may offer comfort for some wrists.
Before starting the movement, establish a rigid plank from the crown of your head to your heels. Maintain this alignment by actively bracing your abdominal muscles and squeezing your glutes, preventing the hips from sagging or piking up toward the ceiling. The narrow hand placement naturally increases the demand on the triceps by limiting the involvement of the larger chest muscles. This close grip setup pre-loads the triceps, ensuring they are the primary movers throughout the exercise.
Detailed Execution and Technique
The execution phase requires a controlled descent with a specific elbow path to maximize triceps activation. As you lower your body, the elbows must track close to the sides of your torso, brushing against the ribs rather than flaring out wide. This tucked position keeps the force concentrated on the triceps brachii, which is what differentiates the movement from a standard push-up where the elbows flare to about a 45-degree angle.
Continue the descent until your chest nearly touches the floor, or until your elbows reach a 90-degree angle, whichever comes first. Maintaining a tight core and straight body line throughout the lowering phase is important to protect the lower back and ensure the load remains on the upper body. The ascent begins by forcefully driving through the palms, fully extending the elbows to contract the triceps and push the body back up to the starting plank position.
Common form errors include allowing the hips to sag or pike up, which indicates a loss of core tension and reduces effectiveness. Another frequent mistake is letting the elbows flare out to the sides, shifting the work to the chest and shoulders instead of isolating the triceps. Correcting this involves consciously thinking about pulling the elbows backward toward the feet during the descent. Additionally, performing a partial range of motion, stopping short of 90 degrees at the elbow, limits the full strength-building potential of the triceps.
Scaling the Movement for All Levels
The tricep push-up can be modified to suit various strength levels while preserving the narrow-grip, triceps-focused mechanics. For beginners needing to build foundational strength, the knee-supported tricep push-up is an effective modification. To perform this, maintain the narrow hand placement and straight back, but drop your knees to the ground, pivoting from the knees instead of the toes.
This modification reduces the percentage of body weight being lifted, making the exercise more manageable while still forcing the elbows to stay tucked close to the torso. An alternative beginner option is performing the movement on an incline by placing your hands on a stable bench or elevated surface. This also reduces the load and is often a good way to practice the perfect plank alignment before moving to the floor.
To increase the difficulty for advanced individuals, the decline tricep push-up is an effective progression. Elevating the feet on a stable surface, such as a bench or box, increases the proportion of body weight the upper body must press, increasing the challenge. The higher the feet are elevated, the greater the load on the triceps and shoulders.