Focus On: Diamond Pushups

Good morning!!

The weekend is off to a great start :) After work yesterday I ate dinner with a friend I hadn’t seen in forever!

We ate at Applebees (they had a gift card), and caught up on life. She is about to have a baby. Literally. She is 5 days away!

{I got the chicken bruschetta salad. It was tasty, but I was hungry like 2 hours later. Hah}

My friend and I became good friends when we lived together in Germany in 2007. (I lived abroad for 18 months in Austria and Germany).


K. So did ya’all know that I fell in love with an exercise a few weeks ago?

You didn’t?!

Well, I’ll let you in on the relationship.

It’s all about the diamond pushups, baby.

Focus On: Diamond Pushups

Diamond pushups are different from ‘regular’ pushups in a few ways:

  • The hands are placed narrower (making a diamond with the forefinger and thumbs).
  • The load is placed in the triceps.
  • They are notoriously harder.

{Just FYI: Diamond pushups are also similar to triangle pushups (they’re pretty much the same, really).}

Regular pushup:



Diamond Pushup:


To do Diamond Pushups correctly:

  • Place the hands in a diamond position (with the forefingers and thumbs touching, making a diamond-like shape), right above chest level.
  • Tuck the toes under and rise up to a pushup position (hips lower than shoulders, butt out of the air); shifting the body slightly forward.
  • Bend at the elbows, keeping the core tight, to lower down.
  • Keep the elbows ‘in’ (versus the regular pushup where the elbows would go out).
  • Press up out of the lowered phase by squeezing the triceps.
  • That was 1 rep!


The reason why this type of pushup is harder than a regular pushup is because the triceps are a much smaller muscle group than the chest muscles (pecs, etc.). In a regular pushup the main muscles groups that are engaged are the chest, back, and shoulders. In the diamond pushup, the chest and shoulders play only a minor role, whereas the triceps, a super small muscle group, plays the major role. OUCH.

I love ’em because they burn. I don’t have any issues with loving the ‘hurts so good’ feeling. 😉

By the way, if you’re looking to tone or tighten the triceps area, diamond pushups are a MUST do<—I’ve already seen some changes in my arms just by doing ’em 1x/week!

To Put Into Practice: Add these bad boys in to an upper body day or triceps day. 3 sets x 10 reps. ENJOY!

Have a GREAT rest of your weekend!

What is YOUR new favorite exercise as of late?? Have YOU tried the diamond pushups?? What muscle group is tough for YOU to work??

Related Posts Plugin for WordPress, Blogger...


  1. Oh the last time i did a diamond pushup was back in my p90x days. Good times!!

  2. Diamond pushups are so hard!!

  3. Nicole says:

    I’m guessing you can modify these by going on your knees to make them a touch easier, yes? :) You’ve got great arm definition – check out that push-up pic.!

    • Yes, you can modify by coming to your knees. Good thought/question!

      And that’s not me in that picture–click on it for the source. But thanks 😉

  4. Um… YOU LIVED ABROAD FOR 18 MONTHS?! That is absolutely amazing! Was it part of your college experience or something?

  5. LOVE pushups!!!! of all kinds…

  6. I think I’ve only done diamond push-ups once haha. I need to try them again asap!

  7. I love to hate diamond pushups…they work so well but they’re so damn hard!

    Anything involving my arms is tough for me…I have naturally thin/weak arms so it’s hard for me to add muscle and strength to them!

  8. I love diamond pushups! They are so hard, which is a plus :)

  9. I’ve been loving pushups lately so I should give these a try. Even if I do them as a variation 1-2x a week, right? I also recently found a book on jump rope work outs so I’ve been excited to try those

  10. I hate tricep pushups and diamond push ups are just as bad! Gimme some ordinary push ups anyday and I’m doing those bad boys on my toes like no tomorrow ;)..triceps and diamonds? not so much.

  11. I tried those Saturday and fought through 20….new goal is 30!


  1. […] more from the original source: Focus On: Diamond Pushups – Enjoy Your Healthy Life ← 12 Foods With Super-Healing Powers | the Science Bulletin Important Things […]



CommentLuv badge

Privacy · © Copyright 2015 Fitness Perks, LLC · All right reserved · Designed by The Husband