How To Do Triangle Push Up

Triangle Push Up Exercise

Triangle push up is one of the better bodyweight exercises for hitting your triceps, chest, as well as the shoulder muscles to a small degree as well.

This exercise is slightly more advanced than a standard push up, so should only be done once you have a firm grasp of performing that exercise.

The triangle push up is a great way to also build core strength when done properly, so consider it a perfect addition to any upper body workout program.

Triangle Push Up How To

  • Get into a prone position with the hands placed just beneath the shoulders, fingers close together forming a triangle with the thumb and forefinger.  The legs should be back behind you, the back and spinal column straight.
  • Once in position, slowly bend the elbows and begin to lower yourself down through the exercise as you complete the rep.
  • Pause at the bottom, going down so that your sternum is almost touching the ground and then press straight back up until the elbows are extended but not locked to complete the exercise.
  • Continue on until all reps are completed.

Form and Technique

When doing this exercise, remember to keep your core tight and your back flat as you execute the movement pattern.

If you start to allow any part of your back to sag, stop immediately and only continue on once you are able to use good form once again.

If this exercise starts to become too easy, you can add intensity by placing a weight plate across your back prior to starting the exercise.

Have a partner do this for you so you can simply maintain position and then begin the push up.

Variations:   Push Ups, Close Grip Bench Press

Routine for Strength:  5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains:  5 sets x AMRAP (45-60 secs rest between sets)

Triangle Pushup