Diamond Push-Up
The diamond push-up is a variation of the classic push-up that focuses on training your triceps and the inner chest more intensely. By changing your hand position, you can add a unique challenge to your workout routine.
Execution
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1
Begin in a standard push-up position, but bring your hands together under your chest so that your thumbs and index fingers form a diamond shape (or triangle).
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2
Brace your core and keep your body in a straight line from your head to your heels.
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3
Lower yourself slowly by bending your elbows until your chest almost touches the floor.
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4
Push yourself explosively back up to the starting position.
Benefits
- Strengthens and defines the triceps.
- Helps develop a stronger and more defined chest.
- Improves overall push-up performance through training variation.
Common Mistakes
- ! Lowering or pushing up too quickly: Focus on a controlled movement to achieve maximum muscle activation.
- ! Allowing the elbows to flare too far outward: Try to keep your elbows close to your body.
- ! Not going low enough: Make sure your chest almost touches the floor for the full range of motion.
Primary Muscles
This exercise primarily targets the triceps, chest muscles—with an emphasis on the inner chest—and the deltoids.
Possible Alternatives
- If the diamond push-up is too challenging, start with your knees on the floor to reduce the intensity.
- For an extra challenge, try the exercise with one leg raised or on an elevated surface.
- Alternate with other push-up variations to keep your training varied.
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