Exercise

Diamond Push-Up

Bring your hands together and the humble push-up becomes a triceps crusher. It builds the lockout strength behind every push, press, and get-up-off-the-floor-with-a-toddler moment - no equipment needed.

IntermediateNo equipment~4 min

Demonstration

Sets

3

Reps

6-12

Rest

60-90s

How to do it

  1. 1

    Get into a push-up position, then bring your hands together under your chest so your thumbs and index fingers form a diamond.

  2. 2

    Squeeze your glutes and brace your core into a straight line.

  3. 3

    Lower your chest toward your hands, keeping elbows tucked close to your ribs.

  4. 4

    Touch your chest lightly to your hands (or as low as you can with control).

  5. 5

    Press back up to full elbow lockout.

Common mistakes

  • Flaring the elbows wide, which takes the triceps out of it
  • Sagging the hips as the set gets hard
  • Cutting depth to inflate the rep count

Dad tips

  • Too hard? Do them with hands on a counter or bench first.

Same muscles, new angle

Bench Dip

All you need is a sturdy chair, bench, or the edge of the couch. Bench dips load the triceps hard with just bodyweight, making them a perfect living-room finisher after the kids are down.

BeginnerNo equipment~3 min

Overhead Dumbbell Triceps Extension

Working the triceps with your arms overhead stretches the long head of the muscle - the biggest chunk of your arm. One dumbbell, both hands, three quick sets, and your arms have been paid.

BeginnerDumbbells~3 min