Defined triceps can take your toned-arm game to the next level, but it can be tough to know how to target those muscles.
That’s why we recruited Melody Scharff, a personal trainer at Fhitting Room in New York City. Scharff shared three types of pushups that should definitely be in your arsenal, and demonstrated how to actually do them for optimal results. Here’s how to pull off these moves:
The Diamond Pushup
How to: Hold yourself in a plank position. Then, put your hands together on the ground underneath your shoulders, making a diamond shape with your pointer fingers and thumbs. Then, lower your body down—keeping it straight and level with the ground—and then push back up.
The Dog-Down Triceps Extension
How to: Start in a downward dog position, making sure your back is straight and your arms are shoulder-width apart. Lower your forearms until they’re flat on the ground and then push yourself back up. Be sure to keep your hands flat on the ground the whole time.
How to: Think of this like a more challenging version of upward-facing dog. Start in a downward-facing dog position, lower your forearms until they’re flat on the ground, and push through to upward-facing dog. Then, push yourself back, flattening your forearms on the ground again, and rolling them back up along with your body as you go back into up dog.
For a complete arm workout with serious results, Scharff recommends 3-5 rounds of the following: 10 diamond pushups, 8 tricep extensions, and 6 dive bomber pushups.