The triceps are a cluster of muscles found on the back or rear side of the arm, opposite the biceps. To maintain firm arms that don't jiggle when you wave, and to build muscle definition throughout the upper arm, you've got to develop and exercise the triceps muscles. You can do this by performing triceps push-ups in a variety of methods to work all areas of the triceps muscle group.
Step 1
Place extra emphasis on the triceps muscles while performing a traditional push-up by keeping your hands closer together and your elbows closer to your body as you descend. Traditional push-ups require that you place your hands beneath your shoulders, hands pointing away from the body. To work the triceps muscles, place your hands closer together, with your fingers splayed slightly toward the center of the chest rather than facing away from the body.
Step 2
Spread your fingers wide, and then situate yourself on the floor, ends of the thumbs almost touching. Your hands should be directly beneath your chest for this variation. Fingers should be spread, pointing slightly toward the chest. A second variation is to place your hands between the center of your chest and shoulder (depending on current strength level). In either placement, fingers should be turned slightly inward to prevent undue strain on the wrist and elbow joints.
Step 3
Lower yourself to the floor, keeping your elbows pressed close to your body to place additional emphasis on the triceps. This may take some concentration.
Step 4
Pay constant attention to where your elbows are. If they point outward as you lower, you'll be working the chest muscles. You want to focus on the triceps. If you have to, experiment with different hand placement so you can feel which muscles are being worked until you determine the best position for the hands to feel the burn in the triceps muscles.
Step 5
Always keep your elbows tucked close to your side while lowering and raising to get the most benefit for the triceps. Perform five to 10 push-ups this way to start, or add or decrease depending on your current fitness level.
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