Diamond Push-up tutorial
The diamond push-up is a push-up variation where the hands form a diamond shape, shifting emphasis to the triceps and inner chest. It is harder than a standard push-up and suits intermediate trainees who can already do regular push-ups with good form.
How to perform
- Get into a push-up position with your hands under your chest, touching thumbs and index fingers to form a diamond.
- Extend your legs back and keep your body in a straight line from head to heels.
- Tighten your abs and glutes.
- Bend your elbows back close to your body and lower your chest toward your hands.
- Push through your palms to raise your body as one unit until your arms are straight.
Breathing: Inhale as you lower and exhale as you push up.
Key tips
- Keep your elbows close to your sides throughout.
- If your wrists feel uncomfortable, move your hands slightly apart.
- Keep your body stiff and straight like a plank.
Common mistakes
- Flaring the elbows out to the sides.
- Letting the hips sag and the lower back arch.
- Not going low enough and doing half reps.
Safety: People with wrist or elbow pain can do it on their knees or with their hands on a bench.
TricepsPrimary muscle
Body weightEquipment
IntermediateLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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