This is another hand positioning push up variation, designed to hit your triceps and shoulders like a truck loaded with lead! I tryed to combine this with decline push ups in my bodyweight routine and I have to say, it was hard as hell! Name of this exercise comes from the hand positioning (space between hands is shaped like a diamond). Some also like to call this exercise "triangle push up", but I'm sticking with this name (it's just so fancy!). It's my favourite kind of push up, no doubt. Anyways, enjoy this and keep building your upper body!

To perform a diamond pushup, lie down in prone position. Place the palms of your hands on the surface close togather, forming a triangle between your index fingers and thumbs and straighten your arms at the elbows. The rest of your body should be perfectly straight. Only the palms of your hands and your hands and your toes should be touching the surface. To begin the exercise, start bending your arms at the elbows and lowering your body down until your chest touches the surface. Now from this position, push with your hands and start straightening your arms at elbows until you are back at the starting position. The wider your hands are placed, the bigger the emphasis on the pectoralis muscles (chest). Remember to keep your whole body straight and to go as low as you can while performing the exercise. Also, try to do the exercise slowly and with control. Diamond pushups train mainly your triceps, but also pectoral muscles (chest), and anterior and lateral deltoid (front nad middle part of the shoulders).