Diamond Push-up

The diamond push-up is a challenging variation of the traditional push-up exercise that targets the chest muscles, triceps, and shoulders. It gets its name from the positioning of the hands, which form a diamond shape by bringing the thumbs and index fingers together beneath the center of the chest. This exercise not only helps in building upper body strength but also increases stability and core engagement. By bringing the hands closer together, the diamond push-up places more emphasis on the triceps muscles. It engages the inner chest muscles and shoulders to a greater extent than regular push-ups, making it an excellent exercise for toning and strengthening these areas. The increased triceps activation can help in improving pushing movements in various sports and activities. Incorporating diamond push-ups into your fitness routine can improve your overall upper body strength, increase muscular endurance, and promote better posture. It can also help to enhance your performance in other exercises, such as bench press or overhead press, by strengthening the supporting muscles. Remember to maintain proper form throughout the exercise, keeping your body in a straight line from head to toe, and lowering your chest down towards the diamond shape formed by your hands. Start with a modified version on your knees if needed, gradually progressing to performing the exercise on your toes for a greater challenge. Including diamond push-ups in your workout routine can add a new dimension to your upper body training, helping you achieve well-rounded strength and muscle development. As with any exercise, it is important to listen to your body and progress at a pace that suits your fitness level and abilities.

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Diamond Push-up

Instructions

  • Start in a high plank position with your hands placed close together, forming a diamond shape with your thumbs and index fingers.
  • Align your hands with your chest and keep your elbows tight to your body.
  • Lower your body towards the floor by bending your elbows, keeping your back straight and core engaged.
  • Go as low as you can while maintaining proper form and control.
  • Push yourself back up to the starting position, fully extending your arms.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability and prevent injury.
  • Focus on keeping your body in a straight line from head to toe to maintain proper form.
  • Place your hands close together, forming a diamond shape with your thumbs and index fingers, to target the triceps and chest.
  • Lower yourself slowly and with control, emphasizing the eccentric phase of the movement.
  • Avoid sagging or arching your back by keeping your glutes engaged and maintaining a strong core.
  • Remember to breathe steadily throughout the entire exercise, inhaling on the way down and exhaling on the way up.
  • If you find this exercise too challenging, start with modified diamond push-ups by keeping your knees on the ground.
  • Gradually increase the number of repetitions and sets as you build strength and improve your form.
  • Combine diamond push-ups with other chest and tricep exercises to create a well-rounded upper body workout.
  • Don't neglect proper nutrition and adequate rest, as they are crucial for muscle recovery and growth.
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