Tiger Bend Pushups
Explanatory Video
Description
Tiger Bend Pushups are an advanced variation of the traditional pushup that primarily targets the triceps, shoulders, and chest. To perform this exercise, start in a forearm plank position with your forearms and toes on the ground. Your body should form a straight line from your head to your heels. Engage your core and keep your elbows close to your body. Push through your palms to lift your body up into a pushup position, transitioning from your forearms to your hands. Lower back down to the starting position by bending your elbows and returning to the forearm plank. This movement requires significant upper body strength and stability.
Difficulty & Category
Intermediate
Dynamic
Affected Muscles
Triceps Brachii
Deltoid (Anterior)
Pectoralis Major
Body Areas
Arms
Shoulders
Chest
Similar Exercises
Ring pushups are a challenging variation of the traditional pushup that engage more stabilizing muscles due to the instability of the rings. To perform this exercise, start by adjusting the rings to a height that allows you to maintain a plank position with your hands on the rings. Keep your body straight from head to heels, engage your core, and lower your chest towards the rings by bending your elbows. Ensure that your elbows are at a 45-degree angle to your body. Push back up to the starting position by extending your arms, keeping the rings stable throughout the movement. This exercise targets the chest, shoulders, and triceps while also engaging the core for stabilization.
Dynamic
Intermediate
A bodyweight exercise that engages the chest, arms, and core, performed by lowering and pushing up the body.
Dynamic
Beginner
The handstand pushup is an advanced bodyweight exercise that targets the shoulders, triceps, and upper chest. To perform this exercise, start in a handstand position against a wall for support. Your hands should be shoulder-width apart, and your body should be in a straight line from head to heels. Lower your body by bending your elbows until your head nearly touches the ground, then push back up to the starting position. Keep your core engaged and maintain balance throughout the movement. This exercise requires significant upper body strength and balance.
Dynamic
Advanced
Skill
Last updated: 3/6/2026