The reason we call this press up the Tri Press or Triangle is that we are making a triangle with our hands on the floor. This will work your triceps a lot harder than the classic press up.

This press up is all about power and upper body strength especially in the chest and triceps. You will be working a lot deeper into the muscles than usual and that is why this press up is not a beginner press up.

I recommend you master the other press ups in my series before trying this one.

Like all press ups we do on the floor we will start off the same way every time.

• Kneel on the floor, place your hands palm down just a fraction wider than your shoulders, with fingers facing forward and arms straight but not locked.
• Push up onto your toes, slowly walk the feet back until you have a straight line from your head to your heels.
• Ensure the feet are same distance apart as your hips – don’t have your feet together

• Walk your hands toward each other with the fingers locked together but the thumb outstretched (creating an L shape)
• When the thumbs meet in the middle, rotate the hands until the top of the index fingers are also touching (you will now have a triangle shape between the hands)
• Ensure that the hand triangle is positioned under the top part of the chest.

• Check that your head is looking towards the floor and slightly ahead of your hands
• Relax the shoulders and check your alignment – straight from the top of the head, through your buttocks and toward your heels
• Tuck in the abdomen, pulling your belly button towards your spine (30%) and continue to breath

• Lower yourself by bending your arms until your nose is just off the floor, and the top part of your chest is over your hands.
• Maintain the straight line – do not drop your hips, and hold the tummy tuck
• The arms should bend outward 90º, pointing away from your body.

Timing

Start with a count of down two, up two and repeat until you can do 10. Then start to change the count – one down – three up; three down – one up; four down – four up!

Modification

As with the classic press up, you can do this one working from the knees, maintaining a straight line from your head, through your bottom to your knees.

Progression

This press up is quite difficult. When you are ready – but only when - we can progress! I suggest after you can correctly perform a minimum of 15 triangle presses, without body shifting. Always start basic and perform correct posture before progressing.

When you are in the full bend position (head near the floor), lift one leg off the floor, hold for two seconds, and then change legs. This will really use your stabilising muscles.

People forget how much we use and rely on our core (stomach and back) in everyday activities. Practising exercises that focus on core will improve your daily fitness and general health.