How to do Triceps/Shoulder Push-Ups

How to do Triceps/Shoulder Push-Ups

The triceps/shoulder push-up is an exercise between the normal push-up and the triceps push-up. As you can guess from its name, it works the triceps and the shoulder muscles. The main difference to the normal push-up is that now, you keep your arms close together (parallel) when you go down. Your elbows stay close to your trunk (don't open up sideways). Triceps push-ups can be done instead of close grip bench press. Find more triceps exercises at weight training main.


  • Put your hands on the floor and extend your body like shown in the animation above. You hands should be about one shoulder width apart. Lean forward a little, so that your hands are under your stomach.
  • Then lower you chest and exhale at the same time. Your arms should remain parallel throughout the entire exercise.
  • Then push yourself back up and inhale slowly. Extend your arms and squeeze your triceps.


  • Move slowly and concentrated.
  • Keep your entire body straight or even elevate your hips a little bit. Don't let your hips hang.
  • The triceps/shoulder pushup is the perfect arm exercise without gym equipment.
  • The difference between the triceps/shoulder push-up and the normal triceps push-up is the position of the hands. In the normal triceps push-up, your hands are under your shoulders and in the triceps/shoulder push-up, your hands are under your stomach.