Diamond Push-Up
A push-up with the hands together under the chest, which puts more load on the triceps.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Horizontal push
- Modality
- Calisthenics
- Difficulty
- Intermediate
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Place the hands together under the chest, with the thumbs and index fingers in a diamond shape.
- Step the feet back until the body is in one line from head to heels.
Do the rep
- Lower until the chest is close to the hands, with the elbows close to the body.
- Press back up to straight arms.
What counts as a rep
A rep counts when the chest is a fist's height above the hands and the arms return to straight, with the body in one line.
One rep lowers the chest to a fist's height above the joined hands and ends at straight arms with the body in one line.
Breathing
Inhale as you lower; exhale as you press up.
Cues
- Keep the elbows close to the body.
- Keep the hips in line.
- Add a pause at the bottom when the reps get easy.
Common mistakes
Flared elbows
What you seeThe elbows point out to the sides.
FixKeep the elbows back along the ribs.
Close elbows keep the load on the triceps.
Sagging hips
What you seeThe hips drop below the line of the body.
FixSqueeze the glutes and brace the trunk.
A straight body keeps the load on the chest and arms.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the wrists or elbows hurt.
- End the set when you cannot meet the stated range under control.
General educational content, not individual coaching or medical advice.
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