How to Do the Tiger Bend Push-Up
Advanced arms exercise — bodyweight.
The Tiger Bend Push-Up is an advanced-level arms exercise that works several muscles together, led by the triceps, using no equipment. As a compound movement it lets you handle heavier loads and trains coordination across multiple joints, which makes it a strong anchor for a training day. You can do it at home or while travelling — no gym required — which makes it easy to keep in your routine consistently.
Exercise details
- Muscle group
- Arms
- Primary muscle
- Triceps
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Type
- Compound
How to perform it
- 1Begin in a forearm support position or an appropriate Tiger Bend progression.
- 2Press from your forearms onto your hands by extending your elbows, keeping your body tight and stable throughout the movement.
- 3Slowly lower yourself back down to your forearms with full control, then repeat.
- 4This is an advanced calisthenics exercise requiring significant triceps and shoulder strength; it is recommended to master the Sphinx Push-Up before attempting this variation.
How to program the Tiger Bend Push-Up
- Do the Tiger Bend Push-Up early in your session while you're fresh — compound lifts deserve your best energy.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
- To progress, add reps, slow the lowering phase, or move to a harder variation once the current version feels easy.
Tiger Bend Push-Up alternatives
No space? These train the same triceps, grouped by what you have available.
Dumbbell or kettlebell
Barbell
Easier and harder variations
The Tiger Bend Push-Up is rated advanced. Regress while you build the pattern, progress once it feels easy.
What to pair it with
For a balanced session, pair the Tiger Bend Push-Up with a move for the opposing muscles — the Incline Reverse-Hands Push-Up (biceps) or the Reverse Hands Push-Up (Bar) (biceps). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Tiger Bend Push-Up can land on:
- Full Body days — in 1–2 days a week plans
- Push days — in 3, 5 or 6 days a week plans
- Pull days — in 3, 5 or 6 days a week plans
- Upper Body days — in 4 or 5 days a week plans
Included when your equipment is set to: No equipment, Dumbbells, Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Tiger Bend Push-Up automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Tiger Bend Push-Up work?
The Tiger Bend Push-Up primarily targets the triceps within the arms muscle group, and recruits several supporting muscles as a compound movement.
What equipment do I need for the Tiger Bend Push-Up?
None — the Tiger Bend Push-Up is a bodyweight exercise you can do anywhere, no gym required.
Is the Tiger Bend Push-Up a compound or isolation exercise?
The Tiger Bend Push-Up is a compound exercise, working multiple joints and muscle groups at once. It's well suited to advanced trainees.
How many sets and reps of the Tiger Bend Push-Up should I do?
As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
Is the Tiger Bend Push-Up good for beginners?
The Tiger Bend Push-Up is rated advanced. Beginners can work toward it by mastering easier variations first and prioritising form over load before adding weight or reps.
What can I do instead of the Tiger Bend Push-Up?
Good substitutes that train the same triceps include the Bench Dip On Floor (bodyweight), the Bench Dips (bodyweight), the Dumbbell Lying Skull Crusher (dumbbell). Pick the one that matches the equipment you have.
Can I do the Tiger Bend Push-Up at home?
Yes — it needs no equipment, so it works at home, in a hotel room, or anywhere you have a bit of space.
