Smart Workout Diary

Tricep Push-Up

The triceps push-up is a close-hand push-up variation that emphasizes the triceps while also training the chest, shoulders, and core. Keeping the elbows close to the torso shifts more work toward elbow extension. It supports upper-body pushing strength and bodyweight muscular endurance.

Demonstration

Tricep Push-Up — demonstration 1
Tricep Push-Up — demonstration 2

Instructions

  1. Start in a high plank with your hands placed close together beneath the center of your chest, fingers spread and feet set at a comfortable width.
  2. Create a straight line from head to heels by bracing your abdomen and squeezing your glutes; keep your neck neutral.
  3. Inhale and lower your chest under control, keeping your elbows angled close to your ribs rather than flaring wide.
  4. Lower only as far as you can while keeping your body rigid and your shoulders comfortable.
  5. Exhale as you press the floor away, straightening your elbows to return to the high plank without locking them forcefully.
Muscle Group
Triceps
Other Muscle Groups
Chest, Front Delts
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Keep the elbows close to emphasize the triceps; do not force them tightly against the ribs if this causes discomfort.
  2. Maintain a firm plank throughout each repetition and avoid letting the hips sag or rise.
  3. Use a controlled lowering phase rather than dropping quickly toward the floor.
  4. If full repetitions are not yet manageable, perform the movement with the knees on the floor while keeping the same close-hand and elbow path.
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