Diamond Push-Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Diamond Push-Up is a challenging bodyweight exercise that primarily targets the chest while placing significant emphasis on the triceps. To perform it, you position your hands close together under your chest, forming a diamond shape with your thumbs and index fingers, and lower your body toward the ground while keeping your elbows close to your sides. This hand positioning increases the activation of the triceps compared to standard push-ups, while still engaging the chest and shoulders. The exercise requires no equipment, making it highly accessible, and it develops upper-body strength, stability, and muscle definition through a compound pushing movement that involves multiple joints.
How to Perform
Start in a standard push-up position with your body straight from head to heels, engaging your core.
Place your hands directly under your chest, close together, forming a diamond shape by touching your thumbs and index fingers.
Keep your elbows tucked close to your sides rather than flaring out.
Inhale and slowly lower your chest toward the diamond hand position, maintaining a straight body line.
Go down until your chest is just above or lightly touches your hands, keeping control throughout the movement.
Exhale and push through your hands to return to the starting position, fully extending your arms without locking the elbows.
Maintain steady, controlled movement throughout, avoiding any jerking or sagging of the hips.
Repeat for the desired number of repetitions, focusing on chest and triceps activation while keeping the core tight.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your hands close together, forming a clear diamond shape with thumbs and index fingers.
Tuck your elbows close to your body to emphasize triceps engagement and protect the shoulders.
Maintain a straight body line from head to heels, engaging your core throughout.
Move in a slow and controlled manner to maximize muscle activation and avoid momentum.
Avoid letting your hips sag or pike upward, which reduces effectiveness and can strain the lower back.
Focus on squeezing the chest and triceps as you push back up to the starting position.
Keep your neck neutral, looking slightly ahead rather than craning up or down.
Start with fewer reps if needed, since this variation is more challenging than standard push-ups.
Breathe steadily: inhale while lowering, exhale while pushing up.
Consider performing on knees or with hands elevated if full-body Diamond Push-Ups are too difficult at first.
How Not to Perform
Do not flare your elbows out to the sides, as this shifts focus away from triceps and chest and strains the shoulders.
Avoid letting your hips sag toward the floor, which can lead to lower-back strain and reduce exercise effectiveness.
Do not raise your hips too high, creating a pike position, as it decreases chest and triceps engagement.
Do not use momentum to push up; fast, jerky movements reduce muscle activation and increase injury risk.
Avoid placing your hands too far forward or backward; incorrect hand placement reduces effectiveness and can stress wrists.
Do not lock your elbows at the top forcefully, which can place unnecessary stress on the joints.
Avoid letting your head drop or craning your neck upward; keep it in a neutral position to protect the cervical spine.
Do not breathe irregularly or hold your breath; improper breathing reduces performance and stability.
Avoid performing the exercise if fatigued to the point of poor form, as this increases injury risk and wastes energy.
Do not neglect core engagement; a loose core reduces stability and shifts effort away from chest and triceps.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
