Diamond Push Ups

Exercise Description
Main Target Muscles	Triceps and Chest
Secondary Target Muscles	Biceps and Pectoralis
Workout Type	Strength
Gym Gear	Bodyweight
Fitness Level	Advanced
Compound/Isolated	Compound
Power Move	Push

Target Muscles: Triceps and Chest

Diamond Push Up Review

The diamond push-up is a great way of targeting the triceps. All Push Ups engage the chest, shoulders and triceps anyway, but moving your hands a little closer than usual can do wonders for your triceps. In addition, the diamond push-up is a compound exercise that engages and activates muscles all over the body.

Diamond push-ups are a considerable step up from the standard version in terms of difficulty. You would exhaust much sooner than when you do it with a wider angle.

How to Do It

• Get on all fours with your hands placed close together under your chest.
• Place your index fingers and thumbs so they’re touching, forming a diamond shape, and extend your arms so that your body is elevated from the ground. It should form a straight line from your head to your feet.
• Lower your chest towards your hands
• Make sure you don’t flare out your elbows out to the sides and keep your back flat.
• Stop just before your chest touches the floor, then push back up to the starting position.
• This is one rep.
• Repeat the desired number of reps.

Tips on Diamond Push-Ups

• Keeping your body straight is the key.
• Start small and gradually build stamina for more reps.
• It’s important to keep your hands under your chest; if they are placed outside of your shoulders, your joints will come under stress.
• Master the standard push-up before trying this version to avoid injury.