Diamond Push-Ups

A challenging push-up variation that increases the demand on your triceps while still training the chest and shoulders.

How To Perform Diamond Push-Ups

Focus on controlled repetitions and maintain strong body alignment.

1

Diamond Push-Up

Begin in a standard push-up position.

Bring your hands closer together underneath your chest and position your thumbs and index fingers so they form a diamond-like shape.

Brace your core and keep your body in a straight line.

Lower your chest toward your hands under control, then press through your palms to return to the starting position.

STEP 1

Position Your Hands

Place your hands close together underneath your chest. Bring your thumbs and index fingers toward each other.

STEP 2

Brace Your Body

Tighten your core and keep your head, hips, and legs aligned throughout the movement.

STEP 3

Lower Slowly

Bend your elbows and lower your chest toward your hands while maintaining control.

STEP 4

Press Up

Push firmly through your palms and return to the starting position without letting your hips sag.

⭐ Form Tip

Keep your hands close enough to challenge the triceps, but do not force an uncomfortable hand or wrist position.

If the movement is too difficult, use an easier variation such as an incline diamond push-up.

⭐ Chest & Triceps Training Tip

Diamond push-ups place significant demand on the triceps while also training the chest and shoulders.

Keep each repetition controlled rather than trying to complete as many repetitions as possible.

If your form begins to break down, switch to an easier variation and continue practicing good technique.

💪 Growth & Strength

Start with a variation that allows around 6–15 controlled repetitions.

Diamond push-ups are more demanding than standard push-ups, so there is no need to force high repetition numbers.

A simple progression can be:

Incline Diamond Push-Ups → Diamond Push-Ups → Slow Diamond Push-Ups → Decline Diamond Push-Ups

As your strength improves, focus on cleaner repetitions and gradually increase the challenge.

⚠️ Safety First

Perform the exercise on a stable, non-slip surface.

Do not force your hands into a position that causes wrist or finger discomfort.

Keep your elbows controlled during the lowering phase instead of allowing them to move unpredictably.

If the exercise is too difficult, begin with an incline variation.

Stop if you experience sharp, sudden, or unusual pain.

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