Diamond Push-up

Diamond Push-up

The Diamond Push-up is a challenging variation of the traditional push-up that targets the chest, triceps, and shoulders. This exercise gets its name from the positioning of the hands during the movement, where the thumbs and index fingers form a diamond shape on the floor. By bringing your hands close together, the Diamond Push-up places extra emphasis on the triceps muscles, making it an excellent exercise for building strength and definition in the arms. Additionally, this variation also engages the chest muscles, promoting upper body stability and muscular balance. The Diamond Push-up can be performed anywhere, making it a convenient exercise for those who prefer to workout at home or don't have access to gym equipment. It can also be modified to suit different fitness levels by adjusting the position of the knees or opting for a wall or incline variation if needed. Incorporating Diamond Push-ups into your workout routine can help you improve upper body strength, enhance muscular endurance, and contribute to overall upper body aesthetics. Remember to maintain proper form throughout the exercise, engaging the core muscles, and ensuring a controlled and slow movement for optimal results. Adding this challenging variation to your push-up routine can take your arm and chest game to the next level!


  • Start in a high plank position with your hands close together, forming a diamond shape with your thumbs and index fingers touching.
  • Engage your core and keep your body in a straight line from head to toe.
  • Lower your chest towards the diamond shape between your hands, while keeping your elbows close to your body.
  • Pause for a brief moment when your chest is close to the ground.
  • Press through your palms to push yourself back up to the starting position.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Focus on proper form to ensure maximum engagement of the chest, triceps, and shoulder muscles
  • Increase the difficulty by placing your hands closer together to form a diamond shape
  • Engage your core muscles throughout the exercise for greater stability and control
  • Control your descent, lowering yourself slowly and with control to maximize muscle activation
  • Exhale as you push yourself back up to the starting position to optimize breathing and core engagement
  • Gradually increase the number of repetitions as you become stronger to continually challenge your muscles
  • Add variety by incorporating different push-up variations into your workout routine
  • Perform regular resistance training exercises to strengthen the muscles involved in the diamond push-up
  • Eat a balanced diet with adequate protein to support muscle growth and recovery
  • Ensure you have a rest day between diamond push-up workouts to allow for muscle repair and growth


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