Diamond Push-Up

Diamond Push-Up

Overview

Target Muscle Groups:
Triceps, chest, shoulders.
Equipment:
Body weight.
Difficulty:
Intermediate.
Log Type:
Reps and weight.

General Information

Diamond Push-Up is a compound bodyweight exercise that primarily targets the triceps brachii, while also engaging the chest (pectoralis major) and shoulders (anterior deltoids). It is considered an intermediate-level movement due to the narrow hand positioning, which increases difficulty compared to standard push-ups.

In this variation, your hands are positioned close together under your chest, forming a diamond or triangle shape with your thumbs and index fingers. This setup places greater load on the triceps and demands more stability and control through the upper body.

Diamond push-ups are effective for building upper-body strength and are commonly included in push-focused workouts. They require good core stability and wrist flexibility, so beginners may benefit from mastering regular push-ups first before progressing to this version.

Instructions

  1. Begin in a high plank position with your hands directly under your chest.
  2. Bring your hands together so your thumbs and index fingers form a diamond shape.
  3. Keep your legs extended behind you, feet together, and body in a straight line.
  4. Engage your core and glutes to maintain alignment.
  5. Slowly lower your chest toward the diamond-shaped space between your hands by bending your elbows.
  6. Stop when your chest is just above your hands or as low as your mobility allows.
  7. Push through your palms to return to the starting position.
  8. Repeat for the desired number of repetitions.

Common Mistakes

Flaring the elbows

Letting elbows flare outward shifts emphasis from triceps to shoulders and increases injury risk.

Letting hips sag

Dropping the hips breaks the straight body line and adds pressure to the lower back.

Placing hands too far forward

Incorrect hand placement reduces triceps activation and strains the shoulders.

Limited range of motion

Not lowering the chest fully limits muscle engagement and reduces the effectiveness of the exercise.

Injuries

Diamond Push-Up is a low to medium risk exercise when performed with proper form, but poor technique or overuse may lead to issues.

The close hand position increases stress on the wrists and elbows, particularly if you lack flexibility or perform too many reps without adequate rest. Consider warming up your wrists and gradually increasing volume.

Shoulder strain can also occur if the elbows flare outward excessively. Keep elbows close to your sides to protect the joint and maintain proper triceps emphasis.

If discomfort persists in the wrists, using push-up handles or performing the movement on a soft surface can help reduce strain.

Frequently Asked Questions

Q: Is Diamond Push-Up harder than regular push-up?

Yes, it places more emphasis on the triceps, requiring greater strength and control.

Q: Can I modify diamond push-ups if they’re too hard?

Yes, perform them on your knees or against a bench to reduce difficulty.

Q: How wide should the diamond shape be?

Keep thumbs and index fingers touching to form a small triangle just under your chest.

Overview

Target Muscle Groups:
Triceps, chest, shoulders.
Equipment:
Body weight.
Difficulty:
Intermediate.
Log Type:
Reps and weight.