DIAMOND PUSH UP
Triceps and Inner Chest Developer
Primary Muscles
Exercise Description
Assume a push-up position with hands close together, forming a diamond shape with your thumbs and index fingers. Lower your chest toward your hands, keeping elbows close to your body, then press back up.
How To Perform
Start in a high plank position with hands close together under your chest.
Form a diamond or triangle shape with your thumbs and index fingers touching.
Keep your body in a straight line from head to heels, core engaged.
Lower your chest toward your hands by bending your elbows, keeping them close to your body.
Descend until your chest nearly touches your hands.
Press through your palms to extend your arms and return to the starting position.
Repeat for the desired number of reps, maintaining proper form throughout.
Expert Tips
Keep elbows tucked - Maintain elbows close to your sides throughout the movement to maximize triceps engagement.
Maintain body alignment - Keep your body in a straight line. Don't let your hips sag or pike up.
Control the descent - Lower yourself slowly and with control for maximum muscle engagement and safety.
Full range of motion - Lower until your chest nearly touches your hands, then press all the way up.
Common Mistakes
Flaring elbows out - Keeping elbows wide reduces triceps activation. Keep them tucked close to your body.
Sagging hips - Letting hips drop puts stress on the lower back. Engage your core throughout.
Partial range of motion - Not lowering far enough or not fully extending reduces effectiveness.
Head position - Keep your neck neutral. Don't look up or let your head drop.
Info – Diamond Push Up
The diamond push-up is an advanced bodyweight exercise that places greater emphasis on the triceps and inner chest compared to standard push-ups. By bringing your hands close together in a diamond formation, you create a more challenging variation that builds impressive upper body strength and muscle definition.
Common mistakes include flaring the elbows out (which reduces triceps activation), letting the hips sag, using partial range of motion, and improper head position. Focus on keeping your elbows tucked close to your body, maintaining a straight line from head to heels, and using a full range of motion. If standard diamond push-ups are too challenging, start with elevated diamond push-ups or regular push-ups to build strength.
Equipment Required
No equipment needed (bodyweight only)