Diamond Press
Description
The diamond press (diamond push-up) places both hands together on the floor forming a diamond or triangle shape with the index fingers and thumbs. This narrow hand position dramatically increases tricep demand compared to standard push-ups.
Equipment Required
Diamond Press Instructions
- Get into a push-up position. Place hands together on the floor so index fingers and thumbs form a diamond shape.
- Position the diamond under your chest.
- Lower your chest toward your hands by bending at the elbows.
- Keep your elbows close to your body.
- Press back up to lockout.
- Squeeze your triceps at the top.
- Maintain a straight body line throughout.
- Aim for 8 to 15 reps per set.
Diamond Press Form & Visual
Diamond Press Benefits
- Maximum tricep emphasis from narrow hand position
- Builds tricep strength with bodyweight
- No equipment needed
- Simple hand position change creates big difference
- Also targets the inner chest
- Progression toward one-arm push-ups
Diamond Press Muscles Worked
- Triceps brachii (heavy)
- Pectoralis major (inner)
- Anterior deltoid
- Core (stabilizer)
Diamond Press Variations & Alternatives
- Diamond Push-Up
- Standard Push-Up
- Close-Grip Push-Up
- Bench Dip
- Decline Diamond Push-Up
