Diamond Push Up

What is Diamond Push Up?

The Diamond Push Up is a medium-difficulty bodyweight push exercise performed with hands together in a diamond shape, primarily targeting the triceps while also engaging chest and shoulders. It builds triceps strength, upper-body pressing power, and core stability without equipment for increased arm definition and functional strength.

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How to Do Diamond Push Up

1. Set hand position: Place hands under your chest so thumbs and index fingers touch, forming a diamond. Keep fingers spread for stability and wrists neutral.
2. Assume plank position: Extend legs and tuck toes, keeping a straight line from head to heels. Engage your core and squeeze glutes to prevent sagging.
3. Lower with control: Bend elbows close to your sides and lower your chest toward the hands, keeping elbows tucked and shoulders down and back.
4. Press back up: Press through your palms to extend the arms until elbows nearly lock, keeping the torso rigid and exhaling on the concentric.
5. Control tempo: Perform slow, controlled reps with a one- to two-second pause at the bottom. Rest 60–90 seconds between sets for recovery.

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Muscle Groups

Triceps, Chest, Shoulders, Trapezius, Latissimus, Back

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Description

Get in the regular push-up position but with your hands together and back flat. Spread your fingers so that your index fingers and thumbs form a diamond, and extend your arms. This is your start position.

Allow your elbows to break, lowering your chest toward the floor while keeping your back flat.

Press back up to full arm extension, repeating for the required number of reps.

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Movement Group

Push

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Required Equipment

None (bodyweight only)

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Progressions and Regressions

• Negative Knee Push Up
• Negative Push Up
• Knee Push-Up
• Incline Push Up
• Push Up
• Diamond Push Up (current)
• Decline Push Up
• Pseudo Planche Push Up

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Frequently Asked Questions