What is Tiger Push Up?

The Tiger Push Up is a medium-difficulty bodyweight push exercise that blends a hip hinge and forearm transition to target the triceps, shoulders and core. It trains shoulder stability, scapular control and dynamic pressing. Maintain a tight core and controlled hinge to protect your spine and shoulders during each repetition.

How to Do Tiger Push Up

  1. Set hand position: Place palms slightly wider than shoulder-width, fully extend arms with elbows slightly rotated so elbows align with the body and scapula.
  2. Brace your core: Engage core, glutes and legs to form a straight line from head to heels; keep hips neutral before initiating the hinge.
  3. Lower with hinge: Inhale and hinge at the hips while lowering chest slightly above the floor; allow hips to raise slightly as you move backward.
  4. Forearms to floor: Bring elbows back and gently lower forearms to the floor so palms lift off; control the descent to protect shoulders and wrists.
  5. Return palms forward: Rock forward until palms touch the floor and you reach the bottom push-up position; reposition grip before pressing up.
  6. Press up controlled: Exhale and extend elbows, pressing your body back to the starting position while maintaining core tension and shoulder stability throughout.

Muscle Groups

Triceps, Core, Shoulders

Description

Place the palms of your hands flat on the ground. Your hands should be placed slightly wider than shoulder width apart. Fully extend your arms and slightly rotate your arms at the elbow. The elbow should now be in line with your body. Doing this with your elbows will set your shoulder joint and the scapula. Keep your core tight and have your body form a straight line from your head to the heels.

Inhale and slowly lower your body and hinge at the hips until your chest is slightly above the floor. Bring your elbows back and your forearms down onto the floor as you lower your body. As your forearms come down onto the floor, your palms will come off of the floor. When your hip hinges you need to rock your body backward. It is ok and expected for your hips to slightly raise during this portion.

Now you need to rock forward and place the palms of your hands back onto the floor moving to the bottom of the push-up position. Exhale, and extend at your elbows pushing your body upwards back to the starting position.

Repeat for the required amount of repetitions.

Movement Group

Push

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Tiger Push Ups?

Tiger Push Ups build triceps strength, shoulder stability and core control while improving scapular mobility and dynamic pressing coordination. They enhance bodyweight control and teach safer shoulder movement patterns for pushing exercises.

What common mistakes should I avoid with Tiger Push Ups?

Avoid flaring elbows, collapsing shoulders, or letting the lower back sag. Common errors include rushing the hinge, losing core tension, and dropping palms abruptly. Move slowly, keep the scapula engaged, and stop if you feel sharp shoulder pain.

How can I progress or regress Tiger Push Ups?

To regress, do incline tiger push ups from a bench or reduce hinge range and practice forearm transitions. Progress by increasing depth, adding slow eccentrics, or using elevated feet or a light weighted vest once form and shoulder stability are solid.