This is the Start Position (Pic. 1) for the
Diamond Pushup. My hands are directly under my chest, head
is up looking forward, legs are flexed, and my feet are spread
to help maintain balance.
It's important that you keep your head up
and your torso rigid while doing these. If you allow your
core to relax and your head to drop, your abs will sway down
towards the ground and over time that can lead to pain in
your lower back. Try to imagine that you are laying on a plank
of wood and that should keep everything from your shoulders
to your heels in a straight line.
To execute the pushup, simply tuck your elbows
back towards your hips. At the bottom position, the insides
of your biceps should be touching your ribcage and your triceps
should be just below parallel (Pic. 3). The bottom position
is a good time to check the placement of your hands to make
sure there is no discomfort in the wrists.
The action of tucking your elbows in to your
body extends the triceps range of motion (as opposed to a
regular shoulder-width pushup) and this gives the feeling
of "isolating the tri's". Try different hand spacing
until you feel it in the right "spots".
From the position in Pic. 3 simply push the
Earth away from your chest and rise up to the Start Position.
You can find Diamond Pushups in my
and in some of the free workouts.