Diamond push-up
- Muscle group
- Arms
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Front delts
- Start in a push-up position with your hands close together beneath your chest, forming a diamond shape with your thumbs and index fingers.
- Keep your body straight and lower your chest toward your hands, keeping your elbows relatively close to your body.
- Push through your hands and extend your elbows to return to the starting position.
Tips
- Keep your hips level with your shoulders throughout the movement so your body travels as a single unit from head to heels.
- As you lower yourself, let your elbows travel back and slightly outward rather than flaring wide to the sides, keeping them close to your torso.
- Lower your chest toward your hands in a controlled manner, then press back up at a steady pace to maintain consistent movement through both phases.
Common mistakes
- Letting the hips sag toward the floor during the descent so the lower back dips below the line of the shoulders and heels.
- Flaring the elbows out wide to the sides rather than keeping them angled back toward the hips, which changes the intended movement path.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
