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.
Iridium tracks your performance relative to body weight to determine when the current leverage becomes too easy and requires a lower incline foundation. The AI monitors recovery status for the triceps specifically, often programming this variation when your anterior delts are too fatigued for heavier compound pressing. RPE feedback is then used to confirm you are reaching the correct intensity threshold for stimulus without hitting failure too early.
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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