Diamond Push-up
Overview
How to do it
- 1
Setup and Starting Position
- Begin in a high plank with your hands placed directly under your chest.
- Move your hands close together so your thumbs and index fingers create a diamond shape.
- Hold a straight line from your head to your heels. Tighten your core and glutes to stay stable.
- 2
Execution
- Bring your chest down toward the diamond shape made by your hands.
- Keep your elbows near your torso to place more emphasis on the triceps.
- Descend until your chest almost touches your hands.
- Push yourself back to the start by fully extending your arms.
- Complete 3 to 4 sets of 10 to 15 reps, based on your strength level.
Form tips & common mistakes
Tighten your core so your hips do not drop.
Move down under control to stay steady and increase muscle engagement.
Keep your elbows tucked in; do not let them flare out.
Use proper breathing: inhale as you lower and exhale as you press up.
Keep a neutral spine to reduce unnecessary stress on your back.
Benefits
Builds Stronger Triceps: The narrow hand placement increases triceps activation, making it one of the best bodyweight exercises for arm development.
Strengthens the Chest and Shoulders: The triceps do most of the work, but the pectorals and anterior deltoids also contribute, supporting better upper body strength.
Enhances Core Stability: The plank-like position challenges the core muscles, improving overall stability and balance.
No Equipment Required: Because it uses only body weight, you can do it anywhere, which makes it a practical choice for home workouts.
Improves Athletic Performance: Strong triceps and chest muscles help produce better pushing power, which supports activities like weightlifting, boxing, and calisthenics.
Muscles worked
Triceps Brachii، Pectoralis Major، Sternal
Pectoralis Major، Clavicular، Anterior Deltoid، Trapezius
Biceps Brachii
Rectus Abdominis، Pectoralis Minor، Serratus Anterior، Obliques، Quadriceps
Erector Spinae، Latissimus Dorsi
