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Tricep Side Push-Ups are an excellent bodyweight move for strengthening the triceps, or back of your arms, as well as your biceps and shoulders. Learning to do any kind of push-up is a great idea, but if you want to tone the back of your arms you should learn how to do a Tricep Side Push-Up.
Many arm moves rely on weights or machines to get the job done. The first problem with that is you might not have access to this equipment. Second, if you choose weights too light, you won’t make any changes and if you choose weights too heavy, your form will suffer.
Tricep Side Push-Ups rely on body weight instead which is with you to use any time, anywhere.
I’m sure you know how great a basic push-up is for strengthening your upper body, but how about a Tricep Side Push-Up? If this is new to you, don’t worry! Follow our 3 simple steps and soon you will know exactly how to do a Tricep Side Push-Up like a pro!
You still get to work those arms, shoulders, and core but this particular variation is extra intense for your triceps, which can be a tough spot to tone up! This exercise is a great way to work those obliques too, which are your abdominal muscles along the side of your body! Working your obliques helps to tighten your waistline and strengthen your core.
This move is functional and a great multi-tasking exercise.
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Tricep Side Push Ups Exercise Instructions
Here are the steps to performing a Tricep Side Push-Up:
- Lie down on one side stacking your shoulders, hips, and feet. Bring top hand to the mat directly in front of your bottom shoulder. The bottom hand will be wrapped around your waist below your chest.
- The top arm does all the work as you press yourself up and lower yourself to the mat to your starting position. You will feel the tricep muscles on the back of the top arm working. Repeat on the other side.
What Muscles Does Tricep Side Push-Ups Work?
A tricep side push-up is a move that strengthens and tones the triceps as well as many other muscles of the upper body including, chest, upper back, and shoulder area. If you want to avoid saggy arms, you should learn how to do a tricep side push-up.
Benefits of Tricep Side Push-Ups
There are many reasons you should incorporate tricep side push-up into your workouts. Here are just a few:
Strengthens Triceps
Tricep side push-up is the ultimate when it comes to toning and shaping the back of your arms. (The resistance band tricep extension is a great one to try, too.) In addition, pushing your bodyweight up and down ends up challenging your entire arm.
Strengthens Shoulders and Upper Back
Tricep side push-ups target the tricep muscle directly, but indirectly your shoulder is also getting a challenge. In particular, the front of the shoulders (anterior deltoid) gets stronger and the upper back muscles engage to keep you in good form.
Strengthens Chest
While you work your tricep side push-up you are also getting a great move for your chest. A basic push-up is more directly targeting the chest, but a tricep side push-up still gets into some of those chest muscles and strengthens the whole upper body.
How Many Calories Does a Tricep Side Push-Up Burn?
People often ask how many calories they are burning in their workouts. Most exercises will generally burn about 100 calories for every 10 minutes you are working at higher intensity. Bottom line: the harder you work, the more calories you burn.
Tricep side push-up builds muscle in your arm. You won’t be panting or breathing heavy like you do in a cardio exercise, but you might get the heart rate pretty high since you are pushing your own bodyweight. No matter what you will be adding to your muscle mass makes for a better metabolism and higher calorie burn all day long.
Other Exercises Similar to Tricep Side Push-Ups
If you like the tricep side push-up and the results you get from it, here are a few more exercises you might want to try.
