Tiger Push-Up exercise
A hybrid push-up and triceps extension that emphasizes the triceps and shoulders by bending the arms backward.
Updated By PumpPal
How to perform Tiger Push-Up
- Start in a kneeling plank with hands under shoulders.
- Lower hips back toward heels while dropping elbows to the floor.
- Glide chest forward close to the ground.
- Press back up by straightening arms and raising hips.
- Repeat smoothly for each rep.
- Keep elbows close to the body.
What is Tiger Push-Up?
The tiger push-up is a horizontal push-up and bodyweight triceps-extension hybrid. From a plank, the forearms lower toward the floor as the elbows bend backward, then the triceps press the body back to the hands; it is distinct from the inverted Tiger Bend Push-Up.
What muscles does Tiger Push-Up work?
The triceps do most of the elbow extension, with the chest and front deltoids assisting. The serratus anterior, rotator cuff, upper back, abdominal wall, glutes, quadriceps, forearms, wrists, and hands maintain the plank and shoulder position.
Tiger Push-Up form cues and common mistakes
- Master close-grip push-ups and controlled forearm-plank transitions before attempting full tiger push-ups.
- Start in a rigid plank with the hands near shoulder width and the elbows pointing mostly backward.
- Lower one or both forearms under control without dropping the hips or letting the elbows flare sharply outward.
- Press through the palms and straighten the elbows while keeping the shoulders away from the ears.
- Use the knees or an elevated surface if the lower back sags, the movement becomes uneven, or the wrists, elbows, or shoulders hurt.
How to add Tiger Push-Up to a workout
Use tiger push-ups as a triceps-focused bodyweight accessory. Begin with 2 to 4 sets of 4 to 10 controlled repetitions, leaving 2 to 3 in reserve. Build symmetrical repetitions before increasing volume or using a lower hand position.
Frequently asked questions
What muscles do tiger push-ups work?
They emphasize the triceps while also training the chest and front shoulders. The serratus anterior, rotator cuff, upper back, core, glutes, legs, forearms, wrists, and hands stabilize the plank.
What is the difference between a tiger push-up and a Tiger Bend Push-Up?
A tiger push-up stays in a horizontal plank and moves between the hands and forearms. A Tiger Bend Push-Up is an advanced inverted movement that presses from the forearms toward a handstand.
How can I make tiger push-ups easier?
Perform them from the knees, place the hands on an elevated stable surface, or practice slow forearm-plank transitions. Keep the elbows and trunk controlled before progressing.
Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.