Diamond Push Up

Diamond Push Up Exercise Description

The diamond push-up is a bodyweight horizontal press that emphasizes the triceps while also training the chest and front shoulders. Bringing the hands together under the sternum increases elbow extension demand, making it more triceps‑dominant than a standard push-up. The movement also requires strong trunk stiffness to maintain a neutral spine, with the glutes and abdominals keeping the body in a straight line from head to heels. Scapular motion should remain controlled—retracting slightly on the way down and protracting as you press up—while avoiding shoulder shrugging or winging. This variation suits lifters who can already perform standard push-ups with consistent form and want a greater triceps challenge without added equipment.

Muscle Groups: Triceps
Target Muscles: Triceps Brachii - Medial Head
Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head
Stabilizing Muscles: Gluteus Maximus, Rectus Abdominis, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers
Body Area: Upper Body
Body Parts: Arms, Upper Arms
Body Surface: Back
Body Symmetry: Bilateral
Equipment: Bodyweight
Exercise Patterns: Push
Exercise Type: Strength
Functional Grouping: Elbow Extensors
Joint Involvement: Multi-joint
Muscle Location: Deep Tricep
Movement Direction: Horizontal
Muscle Position: Posterior
Gender: Female

How To Do The Diamond Push Up Exercise

‘- Set up in a high plank: hands under your sternum, thumbs and index fingers touching to form a small diamond/triangle.
– Position shoulders stacked over wrists; feet hip‑ to shoulder‑width; body in one straight line with a neutral neck.
– Press the floor to create light scapular protraction, ribs down, glutes engaged.
– Keep elbows close to your torso as you bend them, maintaining forearms as vertical as possible.
– Lower your chest toward the hands with control until it hovers just above the diamond (or until elbows reach roughly right angles without pain).
– Avoid letting the elbows flare straight out to the sides or the shoulders shrug toward the ears.
– Maintain a neutral spine—no sagging hips or piking; keep the diamond shape throughout.
– Drive through the palms (especially through the index finger and thumb) to extend the elbows and return to the plank.
– Finish tall with elbows fully extended without locking hard; protract the shoulder blades gently at the top.
– Breathe steadily; keep the movement smooth without bouncing or using momentum.
– If wrists are uncomfortable, use push-up handles, dumbbells, or a slight hand elevation while keeping the narrow hand position.

Diamond Push Up Tips

‘- Place your hands directly under your sternum with thumbs and index fingers touching to form a small diamond.
– Stack your shoulders directly over your wrists in the high plank starting position.
– Set your feet hip- to shoulder-width and keep your body in a straight line from head to heels with a neutral neck.
– Gently press the floor away at the start to create light scapular protraction.
– Keep your ribs down and your glutes engaged to help maintain trunk stiffness.
– Keep your elbows close to your torso as you bend them on the way down.
– Aim to keep your forearms as vertical as possible throughout the movement.
– Lower your chest with control until it hovers just above the diamond or until your elbows reach roughly right angles without pain.
– Let your shoulder blades retract slightly in a controlled way as you lower.
– Avoid letting your elbows flare straight out to the sides or your shoulders shrug toward your ears.
– Maintain a neutral spine for the whole set—do not let your hips sag or pike up.
– Drive through your palms, especially through the index finger and thumb, to extend your elbows back to the plank.
– Finish each rep with your elbows fully extended but not forcefully locked and your shoulder blades gently protracted at the top.
– Breathe steadily and keep each rep smooth, avoiding bouncing or using momentum.
– If your wrists are uncomfortable, use push-up handles, dumbbells, or a slight hand elevation while keeping the narrow hand position.

Diamond Push Up Beginner Introduction

The diamond push-up is a bodyweight pressing variation centered on the triceps while still involving the chest and front shoulders. In this version, the hands come close together beneath the middle of the chest, increasing the effort required from the back of the upper arms compared with a regular push-up. The body moves as one unit toward and away from the hands, so the abs and glutes play a key role in holding a long, plank-like posture from head to feet.

Because the hand position is narrow, the shoulders and shoulder blades work in a controlled, coordinated way. The shoulder blades glide along the ribcage rather than shrugging upward or jutting out, supporting smooth, powerful arm extension. This exercise typically fits lifters who already feel confident with standard push-ups and want extra challenge for the triceps without adding external weight. For those who experience wrist discomfort, handles, dumbbells, or a small rise under the hands are sometimes used while keeping the close hand placement.