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
Description
A push-up variation where the hands are positioned in a diamond shape under the chest, targeting the triceps and chest muscles.
How to Do Diamond Push up
- 1Setup
Start in a high plank position with your hands directly under your chest, forming a diamond shape by touching your thumbs and index fingers.
- 2Setup
Keep your body in a straight line from head to heels, engaging your core and glutes to maintain a rigid plank.
- 3
Inhale as you slowly lower your chest towards your hands, keeping your elbows tucked close to your body and pointing backward.
- 4
Continue lowering until your chest lightly touches your hands or you feel a deep stretch in your triceps, maintaining your rigid body alignment.
- 5
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.
Variations
Side Push up
Master the Side Push-up to build upper body strength and core stability. This dynamic exercise targets your chest, shoulders, and triceps.
Handstand Push Up
Master the Handstand Push Up for incredible upper body strength and shoulder development.
Diamond Push up (on knees)
Master the diamond push-up with this knee-supported variation, perfect for strengthening your triceps and inner chest.
Related Exercises
Body Up
Master this advanced bodyweight move that combines a pull-up with a dip for complete upper-body strength.
Push up on Forearms
Build triceps strength and core stability with the Forearm Push-up. Lower and push your body up from a forearm plank for a challenging upper body workout.
Cross Arms Push up
The Cross Arms Push-up is an advanced bodyweight exercise that challenges your chest, shoulders, and triceps with an unstable base, enhancing strength.
Push up (wall)
Strengthen your chest, shoulders, and triceps with the wall push-up. This beginner-friendly exercise builds upper body strength and stability effectively.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Step Up Single Leg Balance with Bicep Curl
Challenge your balance and coordination with this multi-joint exercise targeting quads, glutes, and biceps.
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