How to make push ups triceps dominant
So you have mastered full body push up from the floor and now you want to try something a little different. Why not a new push up variation to make the push ups triceps dominant while also activating more pec major muscle fibers.
Traditionally a push up will be done in what’s referred to as the arrow position. This position will activate equal parts tricep (back of the arm) and pec (which is your chest). Using the arrow stance your hand position will be just outside your chest in around your nipple line.
A Narrow Hand Position Will Make Push Ups Tricep Focused
You need to master the more traditional arrow stance before doing anything fancy like drawing the hand position closer to the body to make push ups triceps dominant.
Studies have shown that drawing your hand position into a more narrow stance not only activates more of your pec major (your chest) but also significantly activates the tricep muscle.
Make sure though, that you don’t rotate your hands inward (Internal rotation) as this has also been shown to put unnecessary strain on the elbows which may become an issue with continual use.
This push up is a a little more challenging than usual but will place a significant workload on the triceps.
I love to perfom the narrow base push up using these push up handles as it allows me to get a great range of motion, especially on the tricep.
Some of my clients have also complained about wrist pain when performing push ups with a flat hand to the floor. Using a push up handle like this has allowed them to do all kinds of advance pushups pain free.
Free Push Up Training Programs
All our training programs are now free for subscribers to our newsletter.
Programs are fully downloadable and printable with full video instructions included. I recommend you try the “Home workout Circuit Training” training program and use try out a narrow base push up instead of the regular push up.
Let me know if you have any questions!