How to do a Diamond Push Up
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Diamond Push Up
Instructions for Proper Form
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.
- Place your palms on the floor underneath your chest so that your index fingers and thumbs create a diamond.
- Elevate your torso and legs above the ground creating a rigid straight line from your shoulders to your heels.
- 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 Form 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 Calculator
Average Diamond Push Up standards by male, female, gender, weight, age and height
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Alternative Exercises to Diamond Push Up
1. Bench Dip
93.8 mSCORESWAPPED 1,018 TIMESBench Dip is a variation on the standard Dip. Like other Dip variations, this is a compound, bodyweight exercise that primarily targets your triceps. Because your feet are still on the ground, this tends to be an easier variation, and a great way to build tricep strength as you work towards full bodyweight dips.
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2. Dumbbell Kickbacks
93.7 mSCORESWAPPED 989 TIMESDumbbell Kickbacks are an isolation exercise that target the triceps. The use of dumbbells prevents you from compensating for any strength discrepancies between sides. The movement itself is simple and easy to perform, making this a great exercise for beginners, and plenty of variations exist for more advanced users looking to add more difficulty and complexity to the movement.
3. Seated Tricep Press
97.4 mSCORESWAPPED 814 TIMESSeated Tricep Press is an isolation exercise that targets your triceps. The positioning of the dumbbell varies from many other tricep exercises, which is great for adding some variety to your exercise selection. By positioning the dumbbell overhead you can ensure that you’re taking your triceps through their full range of motion.
4. Dumbbell Skullcrusher
98.4 mSCORESWAPPED 741 TIMESDumbbell Skullcrusher is an isolation exercise that targets your triceps. Unlike some skull crusher variations, the use of dumbbells prevents you from compensating for any differences in strength between sides, as well as adding some instability to the movement.
5. Single Arm Dumbbell Tricep Extension
88.5 mSCORESWAPPED 654 TIMESThis exercise is a variation on the more standard Dumbbell Tricep Extension. Like other tricep extensions, this is an isolation movement that targets your triceps. By performing this exercise with a single arm, you add more instability to the movement, as well as prevent yourself from compensating for any strength discrepancies between sides.
6. Standing Dumbbell Tricep Extension
77.1 mSCORESWAPPED 513 TIMESLike other Dumbbell Tricep Extensions, this is an isolation movement that targets triceps. By performing this exercise while standing instead of seated, you add a small amount of instability to the movement. In addition, performing this exercise while standing can make this a more beneficial variation for developing functional strength in your triceps.
7. Cable Tricep Pushdown
97.9 mSCORESWAPPED 494 TIMESThis is an isolation exercise that targets the triceps. This exercise is very similar to other cable tricep exercises with the exception of using a flat bar instead of other handle attachments. This keeps your hands palms down, and reduces the demand for stabilizing your wrist during the movement.
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8. Push Up
94.5 mSCORESWAPPED 493 TIMESPush Ups may be the most recognizable exercises out there. It’s one of the best bodyweight exercises you can do, and is a great way to develop functional strength in your upper body for pushing movements. It’s fantastic for beginners, or anyone with limited equipment, while still being a great addition for even the most seasoned lifters.
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9. Cable Rope Tricep Extension
99.1 mSCORESWAPPED 448 TIMESThis is an isolation triceps exercise. The use of cables gives you more control over where the resistance is coming from, allowing you to keep more tension in your triceps compared to equipment like dumbbells. Because you can easily adjust the weight on a cable machine this is also a great exercise for performing drop sets, and burning out your triceps.
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10. Cobra Triceps Extension
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