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Diamond push-ups

intermediateno equipmentcompound exercise
Diamond push-ups: start of the movement
1 · start
Diamond push-ups: end of the movement
2 · end
Muscles worked
shoulderschestbicepsforearmsabsabsquadscalvesshoulderschestbicepsforearmsabsabsquadscalvesFRONTshouldersbackbacktricepsforearmsbackgluteshamstringscalvesshouldersbackbacktricepsforearmsbackgluteshamstringscalvesBACK
Primary: triceps
Secondary: chest

Correct technique

  1. 1Push-up position, hands under your chest, thumbs and index fingers form a diamond.
  2. 2Body straight.
  3. 3Lower your chest to your hands, elbows along your body.
  4. 4Push yourself up.
Breathing: Exhale on the effort (lifting, pressing, pulling), inhale as you release.

Common mistakes

  • ✕Elbows flaring out.
  • ✕Sagging lower back.

Caution if you have pain

If you have pain in your wrists, choose a gentler variation. In your custom plan we leave it out completely in that case.

Similar exercises

Parallel bar dips
pull-up bar
Close-grip bench press
barbell, bench
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