The close-hand placement of the diamond pushup shifts more focus to the triceps than the standard pushup. Plus, with the narrower base of support, you’ll get increased core stability benefits while blowing up your chest and triceps.
How it helps: Little more elbow friendly than the other two variations above while still training the triceps for size.
How to do it: The idea here is to keep your hands close together. If the diamond shape aggravates your joints, then don’t do it. Perform the pushup like usual while keeping your core and glutes tight and your spine neutral.
Sets and reps: More of a muscle-building exercise than for strength, try two to four sets of 12-20 reps.
Unilateral Dumbbell Floor Press
The unilateral dumbbell floor press reduces the range of motion and puts more focus on the triceps to help build triceps lockout strength. This is due to being able to load this press variation more and limiting the lower body’s involvement. Both give the triceps the attention they deserve.
How it helps: This builds unilateral triceps lockout strength while reducing the strain of the shoulder joint due to the limited ROM.
How to do it: Lying face up on the floor with a dumbbell beside you, roll to the side, grab the dumbbell with both hands, and roll back onto your back. Press with both hands and take one hand off. You can have your feet on the ground or legs extended and this is a matter of personal preference. Then slowly lower until your upper arm touches the floor and press back up.
Sets and reps: Best performed for muscle rather than strength, two to four sets of 8-15 reps works well here.