Diamond Push-Up
Thumbs and index fingers touch to form a diamond
- Level
- Intermediate
- Movement
- Push up · Plank / front support
- Tracks
- Reps only
Works
Chest Triceps Front Delts Abdominals Shoulders
How to do it
- Place hands directly under your chest with thumbs and index fingers touching to form a diamond.
- Extend legs behind you and balance on your toes with your body in a straight line.
- Lower your torso until your chest nearly touches your hands while keeping elbows tucked.
- Push through your palms to return to the starting position with arms fully extended.
Common mistakes
- Flaring elbows out to the sides instead of tucking them.
- Dropping the hips or lifting the butt during the movement.
- Stopping the descent too high without achieving full range of motion.
Safety
Avoid this variation if you have existing wrist or elbow joint pain.
Tips
- Keep your core braced to prevent your hips from sagging.
- Drive your hands into the floor as if trying to push them together.
- Maintain a neutral neck by looking at the floor slightly ahead of your hands.
Details
- Base movement
- Push up
- Arms
- Both
- Hand orientation
- Neutral (palms facing each other)
- Hand placement
- Hands together in a diamond
- Grip width
- Close
- Body position
- Plank / front support
