Diamond Push-up

Exercise / Calisthenic, Chest, Triceps

Diamond Push-up

The diamond push-up also referred to as a close-grip push-up or triangle push-up.

Diamond push-ups are a more difficult variant of classic push-ups and are made by lifting your body weight by joining your hands in a triangle. This close hand placement targets the triceps muscles, chest, and shoulders more intensely than a standard push-up. It provides a high level of performance by working other muscle groups to stabilize your body and gain strength.

Diamond Push-Up requires the use of more than one joint at the same time while forcing your body to stabilize. It is an effective exercise for building upper body strength, endurance and muscle tone, but it is not suitable for beginners as it is an exercise that requires physical competence.

By regularly performing this exercise, you can build up your upper body strength and endurance, allowing you to progress to more advanced exercises.

How To do:

Diamond Push-up

Here are the steps to perform diamond push-ups correctly:

  1. Begin in a high plank position with your hands placed directly under your shoulders, but with your fingers forming a diamond shape by touching your thumbs and index fingers together.
  2. Keep your feet together and your body in a straight line from head to heels.
  3. Lower your body towards the ground by bending your elbows while keeping them close to your sides. Keep your core engaged and your glutes tight to maintain a straight line.
  4. Once your chest touches the back of your hands, pause for a second, and then push yourself back up to the starting position by extending your elbows.
  5. Repeat for the desired number of repetitions.

Diamond push-ups can be modified to suit different fitness levels. For beginners, they can be performed on the knees or with an elevated surface, while advanced exercisers can add resistance bands or perform them on an unstable surface.

Diamond Push-up – Benefits

The diamond push-up is a bodyweight exercise that can be performed anywhere and requires no equipment. It is an effective exercise for building upper body strength, endurance, and muscle tone.

One of the main benefits of diamond push-ups is that they target the triceps, chest, and shoulders more intensely than regular push-ups. The close hand placement forces these muscles to work harder, leading to greater strength and muscle development.

It is a challenging variation that can be used to progress towards more advanced bodyweight exercises like handstand push-ups and one-arm push-ups. In order to perform a diamond push-up with proper form, you need to engage your core muscles to maintain a straight line from head to heels. This engagement helps to improve your core stability and strength, which can benefit other exercises and daily activities.

In conclusion, adding diamond push-ups to your workout routine can provide a variety of benefits, including targeting the triceps, chest, and shoulders, building upper body strength and endurance, improving core stability, and requiring no equipment. So next time you hit the gym, give diamond push-ups a try and see how they can enhance your fitness routine.

Diamond Push-up Muscles Worked

Target - Triceps
Synergists - Pectoralis Major, Sternal
Synergists - Anterior Deltoid
Synergists - Pectoralis Major, Clavicular
Dynamic Stabilizers - Biceps Brachii
Stabilizers - Rectus Abdominis
Stabilizers - Obliques
Stabilizers - Quadriceps
diamond push up muscle worked

Diamond Push-up Variations

These variation exercises are all effective ways to stimulate and work similar muscle groups that the push-up would hit. Try adding these variations of the push-up into your training to keep workout fun and varied.