Build Strong Triceps with a Bodyweight Pushup Workout
Weights are not necessary for building immensely strong triceps. A pushup workout with a few variations of this classic bodyweight move work just as well.
Most men declare themselves graduates from the school of pushups sometime around high school, believing that the amount of resistance available drastically limits this classic bodyweight exercise’s benefits. The levels of strength endurance and even pure strength derived from exclusively pushup-based workouts are astounding. Understanding the mechanics of pushups and learning some creative moves is essential to unlocking its incredible potential as a strength-building exercise. Among the muscle groups that stand to make direct gains are the triceps. Several pushup variations are perfectly equipped to build the massively strong triceps that bench press zealots always dream of developing.
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Triceps Brachii Anatomy and Function
The three heads of the triceps brachii Strenght join at the elbow to form the arm’s most massive strength. The power’s lateral and medial heads originate near the humerus’s top, while the long head originates at the shoulder. All three leaders insert onto the olecranon process of the ulna. The purpose function of the triceps brachii is the extension of the elbow, making it an antagonist of the biceps brachii and brachialis muscles. Because the long head also crosses the shoulder, it is also a minor adductor of the arm. Massive and high-tension extension movements are useful in recruiting all three heads of the triceps.
Pushup Variations that Work Triceps
Two main pushup variations are useful in training the triceps, the close grip pushup, and the one-armed pushup:
- Close-grip pushups – Moving the hands closer to the midline while doing pushups helps exclude the large pectoral muscles from assisting the movement. To perform this, pushup’s necessary variation starts with hands directly below the shoulders and keeps the elbows tucked against the body as the body is lowered to the floor. Maintain strong shoulders and contract the triceps to rise to the starting position. This pushup variation can be made more difficult by slowing the rise and descent to create more tension or moving the hands even closer to the midline to decrease chest involvement.
- One-armed pushups – The one-armed pushup is among the most challenging bodyweight exercises and is undoubtedly one of the most challenging pushup variations. A proper one-armed pushup is performed with the shoulders parallel to the ground, the hand just inside the shoulder, feet slightly wider than shoulder-width, balls of the feet on the floor, and with enough depth that the chest nearly touches the ground. Since the working hand is placed just outside the centerline, the triceps are the primary pushers. Mastering one-armed pushups will also train the tension techniques that help express triceps brachii strength.
Build Triceps Strength with Pushups
Long sets of close-grip pushups are excellent for developing strength endurance in the triceps. Performing the push at maximal speed, these pushups can also help build explosive strength. One-armed pushups provide a high-resistance challenge for the triceps, training maximal strength, and teaching full-body tension techniques. A few sets of exercises can make for an excellent pushup workout, developing multiple aspects of triceps strength.