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Description
The Diamond Push Up is a specialized push-up variation where the hands are brought together, joining the thumbs and index fingers to form a diamond (triangle) shape. This extremely narrow grip places maximum load on the triceps and is significantly more challenging than a standard push-up. It intensely activates all three heads of the triceps, with a particular emphasis on the inner head. It also engages the inner chest. It is considered an advanced movement in calisthenics training. Performed using body weight, it requires no equipment. When done regularly, it provides significant improvements in triceps hypertrophy, back-of-the-arm strength, and standard push-up performance.
Step-by-Step Instructions
- 1
Lie face down on the floor
- 2
Bring your hands together directly under your chest
- 3
Join your thumbs and index fingers to form a diamond (triangle) shape
- 4
Push your body off the floor, balancing on your toes
- 5
Keep your body in a straight line from head to heels
- 6
Engage your core muscles
- 7
Lower yourself in a controlled manner, keeping your elbows close to your body
- 8
Lower until your chest is close to your hands
- 9
Push back up by squeezing your triceps
- 10
Fully extend your arms at the top position
Key Points
- ✓Hands should be joined in a diamond shape under the chest
- ✓Elbows should stay close to the body
- ✓The body must form a straight line from head to heels
- ✓The core must be kept tight at all times
- ✓Use a full range of motion
Common Mistakes
- ✗Flaring the elbows out - reduces triceps engagement
- ✗Sagging the hips - indicates poor core control
- ✗Incorrect hand placement - fails to form the diamond shape
- ✗Inadequate range of motion - prevents full muscle activation
- ✗Dropping the neck forward - strains the neck
Breathing
Inhale as you lower your body, exhale as you push back up.
Muscle Activation
Safety
Precautions
- Individuals with acute wrist injuries should avoid this exercise
- Individuals with acute shoulder injuries should exercise caution
- Individuals with carpal tunnel syndrome should exercise caution
Safety Tips
- Master the standard push-up and close-grip push-up first
- Warm up your wrists
- Start with kneeling diamond push-ups first
- Stop the exercise when your form breaks down
Frequently Asked Questions
Which muscles does Diamond Push Up work?
Diamond Push Up primarily works these muscles: Triceps. It also engages: Göğüs, Ön Omuz, Core kasları.
Is Diamond Push Up suitable for beginners?
Diamond Push Up is a Advanced level exercise. Learning difficulty: Moderate.
Can Diamond Push Up be done at home?
Yes, Diamond Push Up can easily be done at home.
What are common mistakes when doing Diamond Push Up?
One of the most common mistakes: Flaring the elbows out - reduces triceps engagement
How many sets and reps for Diamond Push Up?
Recommended: 3-4 sets and 8-12 reps.
Exercise Information
Equipment
Primary Muscles
Secondary Muscles
Benefits
- ✓Provides maximum isolation for the triceps
- ✓Develops strength and volume in the back of the arms
- ✓Activates the inner chest
- ✓Requires no equipment
- ✓Ideal for calisthenics training
- ✓An advanced variation of the standard push-up