What Are Triangle Push-Ups?
Triangle push-ups, often called diamond push-ups, are a classic bodyweight exercise that places a stronger emphasis on your triceps while still engaging your chest, shoulders, and core. Instead of placing your hands shoulder-width apart like a standard push-up, you bring your hands closer together so your thumbs and index fingers form a triangle or diamond shape on the ground. This small change dramatically shifts which muscles are doing most of the work. Over my 30 years in the health and personal training industry, I’ve seen these help countless clients build arm definition and upper‑body control without any equipment.
How to Do Triangle Push-Ups
Start by getting into a high plank position. Place your hands directly beneath your chest so that your thumbs and index fingers touch, forming a triangle. Straighten your body from head to heels, keeping your core engaged and your back flat. Take a breath in and slowly bend your elbows, keeping them tucked tightly along your ribcage as you lower your chest toward your hands. Stop just before your chest touches the floor, then exhale as you press back up to the starting position.
If you’re new to this movement or find it too challenging, you can drop your knees to the floor while maintaining that triangle hand placement. This modification still targets your triceps but allows you to build strength progressively.
When Should You Do Triangle Push-Ups?
Triangle push-ups are a fantastic addition to your routine when you’re ready to challenge your upper body in new ways. They fit perfectly toward the middle or end of a strength workout when your arms are already warm, or as part of a triceps‑focused session. You can also include them in a circuit to increase intensity or use them as a finisher to really fatigue your arms. Because they recruit smaller stabilizing muscles, I don’t recommend them as your very first exercise—warm up with standard push-ups or light dynamic movements first.
Conclusion
Triangle push-ups are more than just a variation; they’re a proven way to build stronger arms, enhance pressing power, and add variety to your training. By mastering proper form and gradually increasing your repetitions, you’ll see noticeable improvements in both strength and muscle tone. Whether you’re training at home or in a gym, this simple bodyweight movement can deliver impressive results. Commit to practicing them consistently, focus on control over speed, and you’ll discover why triangle push-ups are a favorite among seasoned trainers and athletes alike. Keep challenging yourself—your body will thank you.
