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Diamond Push Up

Equipment: Bodyweight

Diamond Push-Up
Primary Muscles
  • Triceps Brachii
Synergistic Muscles
  • Deltoid Anterior
  • Pectoralis Major Clavicular Head
  • Pectoralis Major Sternal Head

The diamond push-up is an effective exercise that targets the triceps, chest, and shoulders. Here’s how to do it:

  1. Start in a standard push-up position with your hands placed close together directly under your chest, forming a diamond shape with your thumbs and index fingers.
  2. Keep your body in a straight line from head to heels, engaging your core.
  3. Lower your body towards the ground by bending your elbows, keeping them close to your body.
  4. Go as low as you can while maintaining proper form, ideally until your chest nearly touches your hands.
  5. Push through your hands to extend your arms and return to the starting position.
  6. Repeat for the desired number of repetitions.

Introduction

The Diamond Push-up is a variation of the traditional push-up that targets the triceps and chest muscles more effectively due to its unique hand positioning. By placing your hands close together and forming an X or "diamond" shape with your fingers and thumbs, you engage these specific muscle groups. This exercise is particularly beneficial for individuals aiming to improve upper body strength and definition, making it a valuable addition to fitness routines focused on toning and building muscle in the chest and triceps.

Muscles Worked

  • Primary: Chest (Pectoralis Major), Triceps (Triceps Brachii)
  • Secondary: Shoulders (Deltoids), Core (Abdominals, Transverse Abdominis)

How to Do It (Step-by-Step)

  1. Begin in a plank position with hands shoulder-width apart and body forming a straight line from head to heels.
  2. Lower your body until your chest nearly touches the ground, keeping elbows tucked at a 45-degree angle to your torso.
  3. Press back up to the starting position by straightening your arms, pushing through your palms and squeezing your shoulder blades together. Maintain a stable core and keep your body in a straight line throughout the movement.

Tip: Engage your core to ensure proper form and minimize strain on your shoulders.

Rep & Rest Guidelines

  • Strength: 4–6 reps, 2–3 min rest
  • Hypertrophy: 8–12 reps, 60–90 sec rest
  • Endurance: 12–20 reps, 30–60 sec rest

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Form Tips

  • Maintain a rigid body position with core engaged and glutes squeezed. This ensures optimal alignment and reduces the risk of injury.
  • Keep your hands shoulder-width apart and directly under the chest. A proper hand placement will allow for maximum stability and effective muscle engagement.
  • Lower your chest close to the ground, ensuring that elbows remain at a 45-degree angle to the body. This positioning reduces strain on the shoulders while maximizing the benefits of the exercise.

When to Use It

  • Improving chest and triceps definition in a home workout routine
  • Enhancing upper body strength for athletes involved in sports like volleyball and gymnastics
  • Rehabilitating shoulder muscles post-injury under professional guidance
  • Check out your Workout History on VolymApp
Diamond Push Up - Frequently Asked Questions
Optimize your training with these answers to common questions about diamond push ups.

The primary muscles worked during a diamond push up are the chest, triceps, and shoulders.

A common recommendation is to perform 3-5 sets of 8-12 repetitions for best results.

Start with your hands placed together directly under your chest, fingers touching to form a triangle. Keep your body straight and lower your chest close to the ground before pushing back up.

Yes, you can perform diamond push ups on an incline or decline bench for added difficulty or variation.

Diamond push ups primarily focus on the inner chest muscles (pec minor) compared to traditional push ups. Both exercises have their benefits, and it's best to incorporate both in your workout routine.

More bodyweight exercises More arms exercises