Diamond push up

Category

Triceps

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Triceps Brachii, Pectoralis Major

Secondary muscles

Deltoids

How to do it

1. Begin in a plank position with your hands close together under your chest, fingers forming a diamond shape (thumbs and index fingers touching).
2. Lower your body towards the floor, keeping your elbows close to your body and your back straight.
3. Pause briefly as your chest nearly touches your hands.
4. Push back up to the starting plank position, maintaining a straight line from your head to your heels throughout the movement.

Form tips

• Ensure your elbows do not flare out; they should stay close to your body to maximize triceps engagement.
• Control your descent and ascent to increase muscle tension and enhance strength gains.
• Breathe in as you lower down and exhale forcefully as you push back up to help power the movement.
• Keep your head in a neutral position, aligned with your spine, to avoid neck strain.
• Perform the push-up at a slow to moderate pace to focus on form and muscle engagement without rushing.