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Diamond Push up

Exercise Profile

Body PartUpper Arms
EquipmentBody weight
Primary Muscles
Secondary Muscles
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Introduction to the Diamond Push up

The Diamond Push Up is a challenging exercise that primarily targets the triceps, chest, and shoulders, enhancing upper body strength and muscle definition. This advanced variation of the traditional push-up is ideal for individuals who have mastered basic push-ups and are looking for a more intense workout. People might choose this exercise to improve their upper body strength, promote muscle growth, and enhance their overall fitness performance.

Performing the: A Step-by-Step Tutorial Diamond Push up

  • Lower your body by bending your elbows, keeping your back straight and your core engaged, until your chest is just above the floor.
  • Make sure your elbows are close to your body and not flaring out, this will ensure you are working your triceps and chest effectively.
  • Push your body back up to the starting position, keeping your body straight and maintaining the diamond shape with your hands.
  • Repeat this movement for your desired number of repetitions, making sure to keep your form correct throughout the exercise.

Tips for Performing Diamond Push up

  • Maintain Body Alignment: Keep your body in a straight line from your head to your heels. Avoid letting your hips sag or your butt stick up in the air, as this can place undue stress on your lower back and shoulders. A common mistake is to forget about the lower body and allow it to sag or pike, which can lead to poor form and potential injury.
  • Control Your Movement: Lower your body slowly and push back up with control. Avoid rushing the movement or using momentum to push yourself back up. This is a common mistake that can lead to injury and reduces the effectiveness of the exercise

Diamond Push up FAQs

Can beginners do the Diamond Push up?

Diamond push-ups can be quite challenging for beginners as they require a good amount of upper body strength, particularly in the triceps and chest. However, beginners can work their way up to this exercise by first strengthening these muscles with regular push-ups and other exercises. It's also possible to modify the diamond push-up by doing them on your knees or against a wall until you build up the strength for the full version. As always, it's important to ensure proper form to avoid injury.

What are common variations of the Diamond Push up?

  • Close Grip Push Up: In this variation, your hands are placed closer together than the standard push up, targeting your triceps.
  • Decline Push Up: This requires your feet to be elevated, increasing the difficulty and focusing more on the upper chest and shoulders.
  • Incline Push Up: Your hands are elevated in this variation, making it slightly easier and focusing on the lower chest muscles.
  • Spiderman Push Up: This advanced variation involves bringing your knee to your elbow during each rep, adding a core workout to the standard push up.

What are good complementing exercises for the Diamond Push up?

  • Tricep Dips: Tricep Dips complement Diamond Push-ups as they both target the triceps intensely, enhancing strength and muscle definition in the arms.
  • Plank: Planks are a great complement to Diamond Push-ups because they improve core strength and stability, which is crucial for maintaining proper form during push-ups and other upper body exercises.

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