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Diamond Push Ups

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Diamond Push Ups
Table Of Contents
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Exercise Description

Main Target Muscles

Triceps and Chest

Secondary Target Muscles

Biceps and Pectoralis

Workout Type

Strength

Gym Gear

Bodyweight

Fitness Level

Advanced

Compound/Isolated

Compound

Power Move

Push

Target Muscles: Triceps and Chest

Diamond Push Up Review

The diamond push-up is a great way of targeting the triceps. All Push Ups engage the chest, shoulders and triceps anyway, but moving your hands a little closer than usual can do wonders for your triceps. In addition, the diamond push-up is a compound exercise that engages and activates muscles all over the body.

Diamond push-ups are a considerable step up from the standard version in terms of difficulty. You would exhaust much sooner than when you do it with a wider angle.

How to Do It

  • Get on all fours with your hands placed close together under your chest.
  • Place your index fingers and thumbs so they’re touching, forming a diamond shape, and extend your arms so that your body is elevated from the ground. It should form a straight line from your head to your feet.
  • Lower your chest towards your hands
  • Make sure you don’t flare out your elbows out to the sides and keep your back flat.
  • Stop just before your chest touches the floor, then push back up to the starting position.
  • This is one rep.
  • Repeat the desired number of reps.

Tips on Diamond Push-Ups

  • Keeping your body straight is the key.
  • Start small and gradually build stamina for more reps.
  • It’s important to keep your hands under your chest; if they are placed outside of your shoulders, your joints will come under stress.
  • Master the standard push-up before trying this version to avoid injury.

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