Diamond Push-Up
Horizontal push, bodyweight, triceps and chest
The diamond push up is a push up with the hands close together under the chest. The narrow hands and tucked elbows put more of the work on the triceps, with the chest and front delts helping. It suits people who can do regular push ups well and want a harder version.
Setting up
- Start in a high plank with the hands close together under the chest.
- Bring the thumbs and index fingers toward each other, touching if you can.
- Set the body in a straight line from head to heels.
How to do a diamond push-up
- Brace the belly and squeeze the glutes.
- Lower the chest toward the hands, keeping the elbows close to the ribs.
- Stop when the chest is just above the hands.
- Press back up to straight arms.
- Keep the body in one line throughout.
Breathing. Breathe in as you lower and breathe out as you press up.
Muscles worked
- Mainly
- Triceps and chest
- Also
- Front delts and abdominals
Common mistakes
- Hips sagging. A sagging plank takes the work off the arms, so brace the belly and squeeze the glutes.
- Elbows flaring wide. Wide elbows move the work off the triceps, so keep them close to the body.
- Cutting the range short. Half reps leave the triceps half trained, so lower until the chest nearly reaches the hands.
Easier and harder
- Easier
- Push-Up, Incline Push-Up
- Harder
- Plyo Push-Up
Guide
Guide
Guide
Guide