Incline Tricep Push Up
The Incline Tricep Push Up is a bodyweight exercise performed with hands close together on an elevated surface to specifically target the triceps while reducing chest involvement. It serves as an effective entry-level movement or burnout finisher for building arm strength and mastering proper pushing mechanics.
Because this exercise relies on body weight, the AI analyzes your RPE and rep consistency to determine when the current incline height is becoming too easy, prompting a progression to a lower surface. Additionally, by monitoring wrist temperature and recovery data, the app can detect potential overuse strain in the joints and suggest alternative tricep isolation movements if your systemic recovery is low.
Form Cues
- Place hands slightly narrower than shoulder-width on a secure elevated surface
- Keep elbows tucked tight against your ribcage throughout the descent
- Maintain a rigid straight line from head to heels by bracing your core
- Squeeze your triceps hard at the top to fully extend your arms
- Don't let your elbows flare out to the sides
- Don't allow your hips to sag or your lower back to arch
- Don't shrug your shoulders up towards your ears
- Don't stop short of full arm extension at the top
Common Mistakes
- Flaring elbows outward
- Sagging hips or lower back
- Hand placement too wide
- Incomplete range of motion
- Using an unstable surface
Muscles Worked
This variation shifts the primary pushing load from the chest to the triceps, specifically targeting the lateral and medial heads due to the narrow hand placement and tucked elbows. It effectively engages the anterior deltoids and lower chest as secondary stabilizers, while the core works isometrically to maintain straight body alignment.
Primary
Secondary
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