What Is a Tiger Push-Up? A Complete Guide for Beginners!

If regular push-ups are starting to feel easy, you might think adding more reps or weight is the solution. However, the Tiger Push Up can offer a new challenge without added weight because it simultaneously engages the triceps, shoulders, and core.

As your body lowers towards the floor, you need to shift your body forward before pushing back to the starting position. This movement builds strength, control, and balance to keep your body stable.

The problem is, this tiger push-up cannot be done carelessly. The plank position, transition to forearm, and pushing back up all require proper technique. Let's break down how to do the tiger push-up, its benefits, variations, and common mistakes to avoid!

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title: Key Takeaways:
- The Tiger Push Up is a push-up variation with a transition to the forearm to increase the challenge of bodyweight exercises.
- The movement trains the triceps, shoulders, chest, and core simultaneously during the exercise.
- Correct technique requires control, balance, and body coordination to maintain effective movement.
- Beginners can start this exercise with easier variations before attempting the standard movement.
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What is a Tiger Push Up?

The Tiger Push Up is a push-up variation that combines a push-up movement with a transition from the palms to the forearms, then returning to the starting position. The movement requires both strength and body control because the fulcrum changes during a single repetition.

Unlike regular push-ups which are predominantly vertical, the tiger push-up involves a forward and backward body shift. Therefore, you need to maintain control of your core, shoulders, and hips.

The triceps are one of the muscles that work quite a lot in this movement, especially when the body is pushed back up from the lower position. The shoulder muscles, chest, and core also play a role in keeping the body stable during the exercise.

This push-up variation is suitable as a bodyweight workout variation once you have mastered basic push-ups. If standard push-ups still make your body position messy, don't rush to level up. Technique is still more important than just looking cool while exercising.

Read also: What Muscles Do Push-Ups Work? Here are the Facts You Rarely Know!

Benefits of Tiger Push Ups for Fitness

This push-up not only makes push-up exercises feel more challenging but also involves several physical abilities at once. With proper technique, this movement can benefit the body, including:

1. Increasing upper body strength through pushing movements that involve several muscle groups simultaneously
2. Helping to build arm muscles and chest muscles through consistent pressing stimuli during exercise
3. Improving shoulder mobility and body flexibility through dynamic and controlled position changes
4. Training balance and movement control to keep the body stable when the fulcrum changes
5. Supporting bodyweight training performance by adding more challenging movement variations for the upper body

Read also: 8 Benefits of Daily Push-Ups That Will Give You Six-Pack Abs

How to Do a Tiger Push Up Correctly

1. Assume the Standard Push-Up Starting Position

Start in a push-up position, hands shoulder-width apart and feet straight back. Keep your head, hips, and feet in a straight line.

Engage your core before starting the movement and ensure your palms are firmly on the floor. This position is fundamental for stable and controlled transitions.

2. Shift Your Body Weight Slightly Backwards

Slowly shift your body weight backward until your hips are slightly higher than in a regular push-up position. Keep your core engaged to prevent losing balance.

Don't lift your hips too high, as this can alter the movement pattern. Ensure the shift is controlled and doesn't rely on momentum.

3. Lower Your Forearms Towards the Floor

Slowly bend your elbows and lower your forearms until they are close to the floor. Keep your chest close to the floor as your body moves into the low position.

Control the movement to prevent your body from dropping suddenly. Maintain stable core and hip positions during the lowering process.

4. Shift Your Body Forward Again

From the low position, shift your upper body forward towards your hands. Gradually straighten your elbows while keeping your chest close to the floor.

Perform the transition smoothly and with control to maintain a stable body position. Avoid using momentum to help your body move forward.

5. Push Your Body Back to the Starting Position

Push your body back to the push-up position using your triceps. Ensure your head, hips, and feet are back in a straight line.

Keep your core engaged during the push. Once you return to the starting position, you can immediately repeat the movement for the next repetition.

Read also: Don't Just Do It! Here's How to Do Proper Push-Ups for Beginners!

Tiger Push Up Variations for Different Skill Levels

Not everyone needs to jump straight into the standard version. The following variations can help you adjust the difficulty level to your body's capabilities:

1. Knee Tiger Push Up: Use your knees as a pivot point to reduce body weight. This variation is suitable for learning the transition pattern before attempting the full version.
2. Incline Tiger Push Up: Place your hands on a higher and stable surface. This position reduces the load you have to bear, making it suitable as a progression for beginners.
3. Standard Tiger Push Up: The standard version is performed with the feet on the floor and the body bearing full weight. Make sure you can control each phase before increasing repetitions.
4. Weighted Tiger Push Up: This variation adds weight to increase the challenge. This exercise should only be done after you have mastered the standard technique and have sufficient strength.

Read also: 10 Types of Push Ups That Are Effective for Chest and Arm Muscles 

Tiger Push Up Training Program for Beginners

For beginners, the number of repetitions is not the only thing to consider when doing tiger push-ups. The training program should be simple so you can focus on mastering the technique, maintaining body control, and allowing for adequate recovery time.

Once your body starts to get used to it, you can gradually increase repetitions or sets. Don't force progress if your technique starts to fall apart, as movement quality remains the top priority.

To make your workout more comfortable, you can also use a yoga mat as a softer and more stable base when performing tiger push-ups. Choose a yoga mat from SVRG to support your home workout sessions with a comfortable surface that suits your training needs.

Read also: 7 Home Chest Workouts That Are Easy for Beginners to Do

Tips for More Effective Tiger Push Ups

This exercise requires good control to ensure every transition is safe and effective. The following tips will help you maintain technique during your workout.

1. Keep your core stable during each transition to keep your body straight and controlled
2. Avoid lowering your hips too low when your body moves closer to the floor.
   Maintain controlled hip position so your posture doesn't change.
3. Perform movements slowly and with control to maintain balance during each change of position
4. Focus on a full range of motion according to your body's ability without forcing a position too low
5. Increase the intensity of the exercise gradually after the basic technique has been consistently mastered

Ready to Increase Strength with More Controlled Tiger Push Ups?

The Tiger Push Up is a challenging push-up variation that involves the triceps, shoulders, chest, and core in one continuous movement. With proper technique, this exercise can help gradually increase strength, control, and bodyweight workout capabilities.

Mastering the movement certainly isn't instant, so focus on technique before chasing repetitions or more difficult variations. Consistent training will also feel more comfortable if supported by stable and suitable equipment.

To support your home workout sessions, you can complete your training needs with various push up tools and the best sports equipment from SVRG. Let's explore the SVRG collection and find gear that's ready to accompany your workout to be more comfortable and effective.

[[svrg_faq]]
title: FAQ about Tiger Push Ups
- q: Are Tiger Push Ups Suitable for Beginners?
a: Yes, but beginners should master basic push-ups first. Start with knee or incline Tiger Push Ups if the standard version still feels too difficult.
- q: What Muscles Are Trained When Doing Tiger Push Ups?
a: This exercise primarily trains the triceps, shoulders, and core. The chest also works to help the body perform pressing movements.
- q: How Many Push Up Repetitions are Ideal in 1 Minute?
a: There is no ideal number of repetitions for everyone, as everyone's ability is different. Prioritize technique and movement control over chasing the number of repetitions.
- q: What Are Some Variations of Push Up Movements That Can Be Done?
a: Some push-up variations include diamond push-ups, close-grip push-ups, incline push-ups, decline push-ups, and tiger push-ups. Choose variations based on your ability and training goals.
- q: What is the Impact of Doing Push Ups Every Day?
a: Doing push-ups every day can increase training volume, but the body still needs time to recover. If pain occurs or performance decreases, reduce training frequency and allow for recovery time.
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