Diamond Push-up

Diamond Push-up Overview

The diamond push-up, also referred to as the triangle push-up, is a more challenging variation of the classic push-up. It’s performed by lifting your body weight with your hands positioned close together, forming a diamond shape.

This close hand placement intensely targets the triceps, chest, and shoulders, more so than a standard push-up. It’s an effective exercise for building upper body strength, endurance, and muscle tone, but it requires significant physical competence and is not suitable for beginners. Regular performance of this exercise can build upper body strength and endurance, allowing progression to more advanced exercises

How to Perform the Diamond Push-Up

Step 1: Setup and Starting Position

• Start in a high plank position, keeping your hands directly under your chest.

• Bring your hands close together, forming a diamond shape with your thumbs and index fingers.

• Keep your body in a straight line from head to heels, engaging your core and glutes to maintain stability.

Step 2: Execution

1. Lower your chest toward the diamond shape formed by your hands.

2. Keep your elbows close to your body to maximize triceps engagement.

3. Lower yourself until your chest nearly touches your hands.

4. Press back up to the starting position by extending your arms fully.

5. Repeat for 3 to 4 sets of 10 to 15 reps, depending on your strength level.

Tips for Proper Form

• Keep your core tight to prevent your hips from sagging.

• Lower yourself slowly to maintain control and maximize muscle engagement.

• Do not flare your elbows; keep them tucked close to your sides.

• Breathe properly, inhaling as you lower and exhaling as you push up.

• Maintain a neutral spine to avoid unnecessary strain on your back.

Common Mistakes to Avoid

• Sagging hips or raising the butt too high, which compromises core engagement.

• Flaring elbows, which reduces triceps activation and increases shoulder strain.

• Incomplete range of motion, which limits muscle development.

• Moving too fast, which reduces muscle tension and effectiveness.

• Hands positioned too far apart, shifting focus away from the triceps.

Benefits of the Diamond Push-Up

1. Builds Stronger Triceps: The close hand position increases triceps activation, making it one of the best bodyweight exercises for arm development.

2. Strengthens the Chest and Shoulders: While the triceps are the primary movers, the pectorals and anterior deltoids are also engaged, helping improve upper body strength.

3. Enhances Core Stability: The plank-like position challenges the core muscles, improving overall stability and balance.

4. No Equipment Required: Since it is a bodyweight exercise, it can be performed anywhere, making it a convenient option for home workouts.

5. Improves Athletic Performance: Strong triceps and chest muscles contribute to better pushing power, benefiting activities like weightlifting, boxing, and calisthenics.

Diamond Push-up Muscles worked

Push-ups can be modified and progressed to suit your fitness level. You can start with knee push-ups and work your way up to more challenging variations like diamond push-ups or one-arm push-ups.