A close-hand push-up variation that moves your body up and down using the triceps as the primary driver while also recruiting the chest. It is performed from a plank position with the hands touching in a diamond shape.
How to do the Diamond Push Up#
- Place your hands under the center of your chest with thumbs and index fingers touching to form a diamond.
- Set your feet about hip-width apart and hold a straight line from head to heels; brace your core and glutes.
- Bend your elbows and lower your chest toward your hands while keeping the elbows tucked close to your sides.
- Drive through your palms to straighten your arms and return to the starting plank position.
- Control the tempo and breathe in on the descent and out as you push back up.
Muscles worked#
- Primary: Triceps (Triceps Brachii), Chest (Pectoralis Major)
- Secondary: Front delts (Anterior Deltoid), Abs (Rectus Abdominis)
Common mistakes#
- Hips sagging or hiking up instead of maintaining a straight line.
- Elbows flaring wide away from the torso.
- Hands placed too far forward or too wide, reducing triceps loading.
- Not lowering far enough so the chest doesn’t approach the hands.
