Diamond Push Up

Diamond push-ups are a demanding variation of the traditional push-up which particularly targets the triceps, pectoral muscles and shoulders. By placing the hands close together under the chest, a diamond shape is formed, which activates the triceps more intensively. This exercise builds strength in the upper body, improves muscle definition, and increases stability in the core.

Correct form and technique

How to perform diamond push-ups with the correct technique:

  1. Start in a plank position with your hands placed close together under your chest, so that your thumbs and index fingers form a diamond shape.
  2. Keep your body in a straight line from head to heels, and engage your core muscles to maintain stability.
  3. Bend your elbows and lower your chest towards your hands while keeping your elbows close to your body.
  4. Exhale as you push yourself back up to the starting position by straightening your elbows.

Be sure to keep your back straight and avoid letting your hips drop during the movement.

Common errors

Here are some common mistakes to avoid:

  • Round back: Keep your body in a straight line, and avoid letting your back collapse or your hips sink during the exercise.
  • For wide elbows: Keep the elbows close to the body to maximize the activation of the triceps and reduce the strain on the shoulders.
  • For fast movement: Perform the movement slowly and controlled to ensure that the muscles work efficiently.
Modifications and variations

Adapt diamond push-ups to your fitness level:

  • Beginners: Start by performing the exercise on your knees to reduce the strain on your arms and gradually build strength.
  • Advanced: To increase the level of difficulty, you can use a weighted vest or perform the exercise with your legs on an elevated surface.

Number of repetitions and sets

Perform 8-12 repetitions and repeat for 3-4 sets to build triceps and upper body strength. Make sure to maintain good technique throughout the exercise.

Breathing technique

Breathe in when you lower your body towards the floor, and breathe out when you push yourself back up. Correct breathing technique helps you maintain stability and control during the movement.

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