Diamond Push-up

Diamond Push-up

Triceps, Upper arms · Body weight

Target muscles

Triceps brachii

Also works

Pectoralis major sternal headPectoralis major clavicular headAnterior deltoid

The Diamond Push-up is a challenging upper body exercise that primarily targets the triceps, chest, and shoulders, offering an excellent way to build strength and muscle definition. It is suitable for both beginners and advanced fitness enthusiasts, as it can be modified to match individual fitness levels. Individuals might opt for this exercise because it not only enhances upper body strength but also improves core stability and promotes better body balance.

How to do it

  1. 1Lower your body towards the ground, keeping your back straight and your core engaged, until your chest is just above the floor.
  2. 2Press your body back up to the starting position, making sure to keep your elbows close to your body throughout the movement.
  3. 3Ensure to inhale as you lower your body and exhale as you push back up.
  4. 4Repeat this exercise for the desired number of repetitions, maintaining the diamond shape with your hands throughout.

Tips

  • Maintain Proper Body Alignment: Keep your body in a straight line from your head to your heels. Don't let your back sag or your buttocks stick up in the air. This is a common mistake that can lead to back or shoulder injuries. Engage your core to help maintain this alignment.
  • Controlled Movement: Avoid rushing the push-up. Lower your body slowly and push back up to the starting position in a controlled manner. This ensures you're using your muscles, not momentum, to perform the exercise. A common mistake is to drop down quickly

Related exercises

Video and images: ExerciseDB by AscendAPI, licensed via RapidAPI. Credits