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Diamond Push Ups


Diamond Push Ups
Table Of Contents

Exercise Description

Main Target Muscles

Triceps and Chest

Secondary Target Muscles

Biceps and Pectoralis

Workout Type


Gym Gear


Fitness Level




Power Move


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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