How to do Triceps and Shoulder Push-Up

The triceps/shoulder push-up is an exercise that lies between the normal push-up and the triceps push-up. As you can guess from its name, it works both the triceps and the shoulder muscles. The main difference from the normal push-up is that you keep your arms close together (parallel) when you lower yourself. Your elbows stay close to your torso (don’t flare out sideways). Triceps push-ups can be done as an alternative to the close-grip bench press. Find more triceps exercises on the weight training main page.

Execution

• Place your hands on the floor and extend your body as shown in the animation above.
• Your hands should be about one shoulder-width apart.
• Lean forward slightly so that your hands are positioned under your stomach.
• Lower your chest while exhaling. Your arms should remain parallel throughout the entire exercise.
• Push yourself back up and inhale slowly. Fully extend your arms and squeeze your triceps.

Advice

• Move slowly and with concentration.
• Keep your entire body straight or even raise your hips slightly. Don’t let your hips sag.
• The triceps/shoulder push-up is a perfect arm exercise without gym equipment.
• The main difference between the triceps/shoulder push-up and the normal triceps push-up is the hand position:
  • In the normal triceps push-up, your hands are under your shoulders.
  • In the triceps/shoulder push-up, your hands are under your stomach.

Suggestions

• Normal Triceps Push-Up
• Close Grip Triceps Bench Press
• Triceps Pushdown
• Barbell Triceps Extension
• Triceps Dips Between Bars

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