Diamonds are a girl’s best friend—especially when it comes to sculpting killer arms. “Because of the position of your arms in a diamond pushup, it’s much harder on your triceps compared to regular pushups,” says Pete McCall, CSCS, a San Diego-based exercise physiologist.
How To Do A Diamond (Triangle) Pushup
How to: Assume a high plank position, hands on the floor underneath your chest and feet in line with your hips. Bring your thumbs and forefingers together almost directly under your chest to form a diamond or triangle shape. Squeeze your thighs and glutes for stability. Lower your chest toward the ground, ensuring your elbows point back towards your feet. Lower until you’re about six inches from the ground, then push the floor away from you to return to the top.
Reps/sets for best results: Do as many reps as possible for one set, McCall says, dropping to your knees if needed. Start with two sets with 60 to 90 seconds of rest in between.
Benefits Of A Diamond Pushup
Diamond pushups are primarily a triceps strengthener—and they’re harder than other tri moves and regular pushups.
Your base is less stable when your hands are in a narrow diamond position, which forces your triceps to do most of the work, rather than your chest muscles, McCall says. (The diamond or triangle pushup also work your delts, traps, and most of your shoulder muscles—just like the OG variety.)
And compared to other triceps exercises, diamond pushups are one of the hardest, because you’re using your bodyweight and don’t have the mechanical advantages created by regular strength training machines, McCall explains. Bonus: It’s so simple, you can do it anywhere, without any equipment.
Make Diamond Pushups Part Of Your Workout
Aim to incorporate diamond pushups into your regular strength workout two to three times a week. “To increase strength and definition, incorporate them toward the beginning of the workout when your muscles feel the strongest,” says McCall.
Since these are pushing moves, one option is to pair them with a pulling move (any type of row or pullup) to use the muscles on both sides of the shoulders and arms, McCall says. Another option: Really build up your muscles by following this tri burner with another, like overhead triceps extension. “That’s a great way to promote muscle growth or definition,” he says.
Once you can churn out three sets of a high rep count, make it harder by elevating your feet for a slightly declined diamond pushup, McCall suggests. Now, go forth and let those triceps shine!
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