How To Do Diamond Push Ups
Diamond push ups are a variation of the traditional push up that targets the triceps and inner chest. To perform this exercise, position your hands close together under your chest, forming a diamond shape with your thumbs and index fingers. Maintain a straight body line from head to heels throughout the movement.
Step-by-Step Guide to Properly Execute Diamond Push Ups
Starting Position
Begin by kneeling on the floor. Place your hands together under your chest, forming a diamond shape with your thumbs and index fingers. Extend your legs back, balancing on your toes, and keep your body in a straight line from head to heels.
Lowering Phase
Bend your elbows and lower your body towards the floor while keeping your elbows close to your sides. Focus on maintaining a straight line and engaging your core throughout the movement.
Pushing Phase
Once your chest is close to the ground, push through your palms to raise your body back to the starting position. Ensure your elbows remain tucked in as you push up to maintain proper form.
Finishing Position
Return to the starting position with your arms fully extended. Take a moment to reset your form before beginning the next repetition. Keep your body straight and core engaged throughout the exercise.
Diamond Push Ups Workout Plan for All Levels
- Beginner: 3 sets of 5-8 reps, 60 seconds rest, 2-3 times per week.
- Intermediate: 4 sets of 8-12 reps, 45 seconds rest, 3-4 times per week.
- Advanced: 5 sets of 12-15 reps, 30 seconds rest, 4-5 times per week.
What Are The Benefits Of Diamond Push Ups
- Targets the triceps effectively
- Strengthens the inner chest muscles
- Improves overall upper body strength
- Enhances core stability
- Builds endurance for other push-up variations
Common Mistakes to Avoid
- Letting elbows flare out - Keep elbows close to your body.
- Sagging hips - Maintain a straight line from head to heels.
- Not going low enough - Lower your chest close to the ground.
- Rushing through reps - Focus on controlled movements.
Similar Exercises To Try For Your Workout.
FAQ About Diamond Push Ups
8-12 reps, 3-4 sets. These are significantly harder than regular push-ups because the narrow hand position loads the triceps heavily. If you can't do 8, widen your hands slightly and work down to diamond width over 2-3 weeks.
The narrow hand position puts your wrists in a compressed angle. Try making a fist instead of flat palms, or use push-up handles. If it still hurts, your wrist mobility needs work. Do wrist circles and stretches for 2 minutes before pushing exercises.
Hand spacing. Diamond push-ups have your index fingers and thumbs touching, forming a diamond shape. Close grip is hands a few inches apart. Diamond is harder and isolates the triceps more. I start athletes on close grip and progress to diamond when they can do 12 clean close grip reps.
One of the best bodyweight tricep exercises. Research shows diamond push-ups activate the triceps more than any other push-up variation. I program them as the primary tricep builder for athletes who don't have access to dip bars.
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