How to do a Diamond Push Up

Authored by Fitbod

About Diamond Push Up

Sets Logged
383,373
Popularity Rank
305th
Difficulty
Advanced
Triceps Strength
78 mSCORE 31st
Equipment Required
    Bodyweight-only
Primary Muscles
Secondary Muscles

Instructions: How To

Diamond Push Ups are a more advanced variation on the more standard Tricep Push Up. Like Tricep Push Ups, this compound, bodyweight exercise primarily targets your chest and triceps. However, by placing your hands together on the ground, you can further emphasize your triceps. Additionally, placing your hands together gives you a less stable base, which can increase the need to recruit your core.

  1. Place your palms on the floor underneath your chest so that your index fingers and thumbs create a diamond.
  2. Elevate your torso and legs above the ground creating a rigid straight line from your shoulders to your heels.
  3. Lower your chest to the top of your hands by bending your elbows before extending your arms to the starting position. Maintain a rigid straight body position throughout the movement by activating your core.

Common Mistakes

  • Flat Back

    Don’t allow your hips to sag or raise up during this exercise. It’s very common to see this especially as you become fatigued during your set. Keeping your core engaged will help you keep your spine in a neutral position. It can also help to think of this exercise as a plank first, and the movement as a secondary piece to this exercise.

  • Elbows Out

    Although the hand position for this exercise makes this more difficult than a regular push up, you still want to keep your elbows in towards your sides.

  • Hands Forward

    Make sure your hands are inline with the center of your chest as you reach the ground. Having your hands too far forward will place more tension on your shoulders. This increases your risk of injury, and makes the exercise less effective.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    6
    reps
    1 Set Max
    7
    reps
  • intermediate
    4
    sets
    7
    reps
    9
    reps
  • advanced
    4
    sets
    7
    reps
    9
    reps

Enter your stats to calculate your Sets & Reps