The tiger push-up goes by this name across multiple different exercises in online fitness content, which creates genuine confusion about what the exercise actually is. This guide covers the most widely referenced version of the tiger push-up, explains why the name is applied to different movements, and provides the complete technique for the primary exercise.
The Terminology Situation
A search for “tiger push-up” returns at least two distinct exercises:
Version 1 (most common primary reference): The forearm push-up to full extension
Starting from a position with the forearms on the floor (a low plank or sphinx position), the athlete presses explosively forward and upward to full arm extension. This movement involves the arms sweeping forward and pushing the body upward from a forearm contact position to a full push-up lockout. This is the version most commonly referred to as the tiger push-up in calisthenics and martial arts fitness communities.
Version 2 (secondary reference): An extreme close grip push-up
A push-up performed with the hands very close together and the elbows tracking tightly to the sides of the torso, with the elbows flaring backward on the lowering phase. Some fitness sources call this a tiger push-up because the elbow position resembles a tiger’s paws pressing downward.
Which version this article covers:
This article covers Version 1 — the forearm-to-extension push-up — as this is the most commonly referenced tiger push-up in current fitness content and represents a genuinely unique exercise that does not overlap with the close grip or other variations already covered in this series. Version 2 (extreme close grip with backward elbows) shares characteristics with the close grip push-up covered in the previous article and the triceps-dominant push-up pattern.
What the Tiger Push-Up (Forearm-to-Extension) Is
The tiger push-up combines two movement patterns into a single exercise:
- The forearm plank position: The starting position with forearms on the floor, elbows under the shoulders, body in a plank
- The full push-up extension: The end position with arms fully extended and body raised
The exercise moves between these two positions in a specific pattern:
The movement sequence:
- Begin from the forearm plank (low plank)
- Press the hands into the floor and drive the upper body forward and upward
- Transition through an arching motion
- Arrive at the full push-up position (or a cobra-like extended position)
- Lower back to the forearm position under control
- Repeat
How it differs from the dive bomber push-up:
The tiger push-up and the dive bomber push-up are closely related and sometimes used interchangeably. The primary distinction:
- Dive bomber: The movement sweeps the hips high into a pike position before swooping the chest forward and down (a forward-and-down arc), ending in an upward-dog-like position
- Tiger push-up: The movement drives more directly forward from the forearm position without the high pike, with the body sweeping low along the floor before extending upward
In practice, many athletes and coaches use these terms interchangeably, and the technique details overlap significantly.
Why Tiger Push-Ups Are Specifically Valuable
The tiger push-up develops several qualities that standard push-up variations do not target simultaneously:
Triceps long head specifically: The forearm-to-extension movement requires the triceps to extend the elbow from a position of maximal elbow flexion and maximal shoulder flexion simultaneously. This is the position where the long head of the triceps (which crosses the shoulder joint) is most stretched and most actively loaded. Standard push-ups do not load the triceps long head through this full range.
Shoulder mobility through loading: The arching movement of the tiger push-up takes the shoulder through a large range of motion under load, developing active shoulder mobility alongside strength. This is distinct from passive flexibility.
Anterior chain activation: The sweeping forward motion activates the anterior deltoid, pectoralis minor, and serratus anterior in a dynamic pattern rather than the static holding patterns of the standard push-up.
Core stability through movement: The transition from the forearm plank to the extended position requires the core to maintain stability throughout a significant change in body position, developing dynamic core control that isometric planks do not replicate.
Step-by-Step Technique
Starting Position
- Begin in the forearm plank position: forearms flat on the floor, elbows directly under the shoulders, body forming a straight line from the heels to the head
- The hands can be flat on the floor (palms down) or in fists — either is acceptable
- Core braced, glutes engaged, the same rigid plank position required for all push-up variations
The Forward Drive (The Transition to Extension)
- From the forearm plank, press the hands (or fists) into the floor
- Drive the upper body forward and upward in a sweeping motion
- The movement should feel like propelling the chest forward over the hands rather than pushing straight upward
- As the body moves forward, the elbows begin to extend
- The chest sweeps low and forward, close to the floor surface
The Extended Position
- At the end of the forward drive, the arms reach full extension
- In the full tiger push-up, the body ends in a position similar to the top of a push-up or slightly beyond (hips lowered, chest forward, arms straight)
- Some athletes allow the spine to extend into a gentle cobra position at the top — this is acceptable if there is no lumbar discomfort
- The shoulders should be directly above or slightly forward of the wrists in the extended position
The Return
- From the extended position, lower the forearms back to the floor by bending the elbows in a controlled arc
- The return path is the reverse of the drive: the body sweeps backward as the elbows lower
- Return to the forearm plank starting position
- This completes one repetition
Key Technique Cues
Forward drive, not upward press: The distinction between the tiger push-up and a standard push-up is that the movement is forward before it is upward. Think of propelling the chest forward over the hands in a sweeping arc rather than pressing the body straight upward.
Low chest path: The chest should pass close to the floor during the forward drive phase. A chest path that travels high and away from the floor indicates the movement is too upright and the tiger push-up is becoming a standard push-up from the forearm position.
Controlled return: The lowering from the extended position back to the forearm plank should be controlled throughout. Dropping to the forearms without control reduces the eccentric training stimulus and creates impact that is unnecessary for the forearm joints.
Hip position: The hips should remain relatively close to the floor throughout the movement. Allowing the hips to rise significantly above the body line (into a pike) converts the exercise toward the dive bomber push-up pattern.
Muscles Targeted
Primary:
- Triceps brachii (particularly the long head through the elbow extension from deep flexion)
- Anterior deltoid (shoulder flexion throughout the forward sweep)
- Pectoralis major (chest activation during the horizontal pushing component)
Secondary:
- Serratus anterior (scapular protraction through the forward drive)
- Core stabilisers (throughout the position transition)
- Spinal extensors (during the extended position if spinal extension is allowed)
- Hip flexors (controlling the hip position throughout)
Common Errors and Fixes
Error 1: Moving Upward Instead of Forward
What it looks like: The body presses straight upward from the forearm position, producing what is essentially a push-up from a forearm start without the forward arc.
Why this matters: The forward arc is what makes the tiger push-up distinct from a simple forearm-to-full-extension press. The forward arc is what creates the sweeping shoulder mobility component and the specific triceps long head loading.
Fix: Imagine the chest sweeping along the surface of the floor in a forward-and-then-upward arc. A useful cue is to look at a point on the floor approximately 30 to 40 centimetres in front of the hands at the start of the drive, and let the chest move toward that point before rising.
Error 2: Hips Rising Into a Pike
What it looks like: The hips rise significantly above the body line at the start of the forward drive, creating a pike position that resembles the beginning of a dive bomber push-up.
Why it happens: The hip rise is a compensation that makes the forward sweep easier by using gravity to assist the chest forward. It also indicates the core is not maintaining the plank position through the movement.
Fix: Actively keep the hips as close to the floor as possible throughout the transition. The hip position in the tiger push-up is lower than in the dive bomber — the movement is more horizontal and less arcing.
Error 3: Collapsing the Lower Back in the Extended Position
What it looks like: The lumbar spine hyperextends significantly at the top of the movement, producing discomfort or pain in the lower back.
Fix: At the extended position, keep the glutes slightly engaged to moderate the lumbar extension. A mild gentle extension (cobra-like) is acceptable; a forceful lumbar hyperextension is not. If lower back discomfort occurs in the extended position, limit the range to a position where the spine remains closer to neutral.
Error 4: Rushing the Return Phase
What it looks like: The athlete drops from the extended position to the forearms without control, creating an impact on the forearms and losing the eccentric training stimulus.
Fix: Control the return over 2 to 3 seconds. The eccentric phase of the return is a significant component of the exercise’s training stimulus.
Variations and Progressions
Regression: Kneeling Tiger Push-Up
For athletes who find the full tiger push-up too demanding initially, performing the forearm-to-extension movement from the knees reduces the total body weight requirement significantly.
Sets and reps: 3 sets of 10 to 12
Standard Tiger Push-Up
As described in the technique section above.
Sets and reps: 3 sets of 8 to 10
Tiger Push-Up With Pause at Extension
Adding a 2 to 3 second hold at the full extension position increases the shoulder and triceps activation at the end range of the movement.
Sets and reps: 3 sets of 6 to 8
Tiger Push-Up With Slow Return
A 4 to 5 second controlled return from the extended position to the forearm plank develops the eccentric triceps long head and anterior deltoid strength through the full return arc.
Sets and reps: 3 sets of 6
Explosive Tiger Push-Up
Performing the forward drive phase as explosively as possible adds a plyometric component to the tiger push-up, developing the reactive pushing power that is specifically relevant to martial arts striking from clinch positions.
Sets and reps: 3 sets of 5 with maximum explosive intent
Single-Arm Tiger Push-Up (Advanced)
Performing the movement on one arm only. This is an extremely advanced variation appropriate only for athletes who have fully established the bilateral tiger push-up and have strong unilateral pushing capability.
Sets and reps: 3 sets of 4 to 5 per side
Programming Tiger Push-Ups
As a triceps and shoulder development exercise:
The tiger push-up provides a unique combined triceps long head and shoulder mobility loading that complements the other push-up variations in this series. Within a push-up programme:
- Wide push-ups: 3 x 12 (chest emphasis)
- Close grip push-ups: 3 x 12 (triceps medial/lateral head emphasis)
- Tiger push-ups: 3 x 8 (triceps long head and shoulder mobility emphasis)
As a martial arts and combat sports conditioning exercise:
Tiger push-ups are widely used in martial arts physical conditioning programmes because the forearm-to-extension pattern replicates the elbow extension mechanics of certain strikes (particularly elbows and hooks thrown from clinch range) and develops the ground-rising strength relevant to wrestling and grappling.
As part of a yoga and mobility-strength programme:
The active shoulder mobility component of the tiger push-up makes it a natural complement to yoga-based movement practices. It provides loaded shoulder mobility work that passive stretching cannot replicate.
Frequency:
Tiger push-ups can be performed 3 times per week as part of a push-up variation programme. The forearm position requires wrist and elbow tolerance that benefits from consistent practice to develop.
Volume:
Begin with 3 sets of 6 to 8 and build to 3 sets of 12 as the movement pattern becomes familiar and the triceps long head adapts to the specific loading.
Frequently Asked Questions
Is the tiger push-up the same as the dive bomber push-up?
They are closely related and the terms are often used interchangeably. The primary distinction is the arc of the movement: the dive bomber typically involves a high pike position at the start of the forward sweep, creating a more dramatic arc. The tiger push-up maintains the hips lower throughout, producing a more horizontal forward drive. Both develop similar muscle groups through similar mechanisms.
Are tiger push-ups harder than standard push-ups?
Yes. The forearm-to-extension movement adds the elbow extension component from deep flexion (the triceps’ most mechanically disadvantaged position) alongside the forward sweep. Most people find tiger push-ups significantly more demanding than an equivalent number of standard push-ups. Begin with 5 to 6 reps per set rather than attempting to match the rep counts of standard push-up sets.
Can tiger push-ups help with shoulder mobility?
Yes, as an active mobility exercise. The sweeping forward arc of the tiger push-up takes the shoulder through a significant range of motion under load, developing active shoulder mobility (the ability to control the shoulder through its range) alongside strength. This active mobility component transfers to sport performance in a way that passive stretching alone does not.
Where do tiger push-ups fit in the push-up variation progressions on this site?
Tiger push-ups are an intermediate to advanced push-up variation. A reasonable prerequisite is the ability to perform 15 standard push-ups and the close grip push-up with correct form. They fit naturally between the standard push-up variations (wide, close grip) and the advanced variations (spiderman, aztec) in a progressive push-up programme.