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Triceps · Intermediate

Tiger Bend Push Up

Triceps-dominant push-up moving under control between straight-arm and forearm support.

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Tiger Bend Push Up demonstration

Exercise overview

Training details

Triceps

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Begin in a strong forearm plank with the elbows under the shoulders and the body in a straight line.
  2. 02Shift the body slightly forward so the shoulders move beyond the elbows while keeping the trunk rigid.
  3. 03Press through the forearms and hands to lift the elbows from the floor and reach a straight-arm plank.
  4. 04Stabilize at the top without letting the hips sag or the elbows flare wide.
  5. 05Reverse the movement under control to return to the forearms and repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell FlyComparable substituteBench PressComparable substituteDumbbell Deep Push up and Renegade RowComparable substituteDumbbell Renegade RowComparable substituteCable Triceps PushdownComparable substituteDiamond Push-Up

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