How to Do Triangle Pushups: Form & Cues

Triangle pushups 101: setup, alignment, and hand position

Step-by-step setup: hand position, diamond shape, and starting posture

If you're learning how to do triangle pushups, place your hands under your shoulders to form a diamond with thumbs and index fingers touching. The diamond pushup form centers the chest and triceps and is a staple in push-up variations for triceps. Keep wrists stacked, forearms vertical, and elbows at about a 45-degree angle. From a high plank, set your feet hip-width apart, brace the core, and pull the ribs toward the spine.

Full-body alignment cues: hips level, ribcage in, spine neutral

Hips stay level, glutes engaged, and the spine is long from head to heels. Do not let the hips sag or rise. Ribcage stays knit and level; avoid flaring or collapse. Keep a neutral neck by gazing slightly forward.

Elbow tracking and scapular stability: guiding the elbows back and down

As you descend, guide the elbows back and down about 45 degrees from the sides of your rib cage. Let the shoulder blades glide down the back and stay stable against the ribcage.

Depth targets and initial tempo: baseline ROM

Lower until the chest nears the diamond with a 90 degree elbow angle. Pause briefly, then press up with a controlled tempo, two seconds down, one up.

Tempo, reps, sets, and a structured progression

Tempo and time-under-tension: mastering 2-0-2-0 and controlled tempo

• Use a 2 second descent and a 2 second ascent. There are no pauses between phases in the standard tempo. If you want more control, add a bottom pause of 1 to 2 seconds. How to do triangle pushups with proper form is easier when you breathe and brace your core during the move.

Baseline sets/reps: starting point and rest intervals

• For beginners, start with 2 sets of 6 to 8 reps. Rest 60 to 90 seconds between sets. If you perform a knee-down variation, target 4 to 6 reps per set.

Progression and regression logic: when to add reps, sets, or drop to knees

• Improve tempo first. When you can complete all reps with good form for two workouts, add 1 rep per set or add a third set. If form falters, drop to knees or reduce range.

Programming variations: supersets, pairing with push/pull movements, and session placement

• Superset triangle pushups with an inverted row under a table or with bodyweight squats. Pair a push with a pull in the same session to balance. Place triangle pushups after a warm-up and before more demanding moves.

Aim to progress to three sets of 8 reps in four weeks, with 60 seconds rest between sets.

Variations, Safety, and Integration into Your Workout

Regressions and safety options: knee-supported, shallow ROM for shoulders

• knee-supported triangle pushups: perform on hands and knees with a straight spine; keep the triangle under the chest and descend with control.
• shallow ROM for shoulders: limit depth to a pain-free range; elbows stay near the torso and scapulars stay stable.
• no equipment triangle pushups at home are feasible with these options.

Common mistakes and fixes: elbow flare, shoulder adduction, scapular control

• elbow flare: tuck elbows to about 45 degrees as you descend.
• shoulder adduction: pull shoulder blades down and back; avoid shrugging.
• scapular control: brace the ribcage and keep the chest open; exhale as you push.
• to bias the triceps, keep the elbows closer to the body.

Workout integration and variations: where to place in a session and pairing ideas

• add after a warmup and before a primary push set, or finishers; 2-4 sets of 6-12 reps.
• pair with no equipment moves like incline or standard pushups to balance chest and triceps.

Verification resources: diagrams and video cues for hand placement and elbow tracking

• consult diagrams for hand placement tips and video cues for elbow tracking during descent.