Tricep Extension Push Up
Push-up with elbows tucked tight and pointed back — heavy tricep emphasis with the close grip.
Level: Beginner
Primary: Triceps
Secondary: Chest Shoulder
Movement: Isolation
Tags: Push
Type: Functional Fitness (Obstacle & Hybrid)
Equipment: Body Weight
Sports: Football Gymnastics MMA Wrestling
Target muscles
The triceps take the bulk of the work. The chest contributes. The shoulders and trunk stabilize.
How to perform
Setup
Begin in a push-up position with hands placed slightly narrower than shoulder-width.
Execution
As you lower the body, keep the elbows pointed back and upper arms close to the sides. Press back up by extending the elbows.
Common mistakes
- Elbows flaring wide.
- Hands too close together.
- Sagging hips.
- Cutting the range.
- Going too soon if standard push-ups aren't dialed.
Progressions and regressions
Regress to standard push-ups. To progress, work for time, diamond push-ups.
Programming notes
Tricep variant. 3 sets of 8-12 reps, twice a week.
