Diamond Push up
Master the Diamond Push-up to intensely sculpt your triceps and inner chest. This challenging bodyweight exercise builds upper body strength and
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Diamond Push up
Description
A push-up variation where the hands are positioned in a diamond shape under the chest, targeting the triceps and chest muscles.
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How to do Diamond Push up
- 01Setup
Start in a high plank position with your hands directly under your chest, forming a diamond shape by touching your thumbs and index fingers.
- 02Setup
Keep your body in a straight line from head to heels, engaging your core and glutes to maintain a rigid plank.
- 03
Inhale as you slowly lower your chest towards your hands, keeping your elbows tucked close to your body and pointing backward.
- 04
Continue lowering until your chest lightly touches your hands or you feel a deep stretch in your triceps, maintaining your rigid body alignment.
- 05
Exhale powerfully as you push through your palms to return to the starting high plank position, fully extending your arms without locking your elbows.
Tips
- Focus on squeezing your triceps at the top of the movement to maximize muscle engagement and promote hypertrophy.
- Control the eccentric (lowering) phase of the push-up to increase time under tension and build greater strength.
- Maintain a neutral neck alignment by keeping your gaze slightly forward, preventing strain and improving overall form.
- If performing full diamond push-ups is challenging, modify by placing your knees on the ground to reduce the resistance while practicing the form.
Common mistakes
- Flared Elbows: Avoid letting your elbows flare out to the sides; keep them tucked close to your body to properly target the triceps and protect your shoulder joints.
- Sagging Hips: Prevent your hips from sagging towards the floor or rising too high by maintaining a strong core engagement, keeping your body in a straight line from head to heels.
- Partial Range of Motion: Ensure you lower your chest fully towards your hands and extend your arms completely at the top to maximize muscle activation and strength development.
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Get Ellim — FreeQuestions
Is Diamond Push up good for beginners?
Diamond Push up is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Diamond Push up?
You need Body weight to perform Diamond Push up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Diamond Push up?
Focus on squeezing your triceps at the top of the movement to maximize muscle engagement and promote hypertrophy. Control the eccentric (lowering) phase of the push-up to increase time under tension and build greater strength. Maintain a neutral neck alignment by keeping your gaze slightly forward, preventing strain and improving overall form. If performing full diamond push-ups is challenging, modify by placing your knees on the ground to reduce the resistance while practicing the form.
What are common mistakes when doing Diamond Push up?
Flared Elbows: Avoid letting your elbows flare out to the sides; keep them tucked close to your body to properly target the triceps and protect your shoulder joints. Sagging Hips: Prevent your hips from sagging towards the floor or rising too high by maintaining a strong core engagement, keeping your body in a straight line from head to heels. Partial Range of Motion: Ensure you lower your chest fully towards your hands and extend your arms completely at the top to maximize muscle activation and strength development.
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Free · iPhone only · Available on the App Store