Diamond Push Up

Diamond Push Up


This exercise involves performing a push up with your hands positioned close together, forming a diamond shape with your thumbs and index fingers. It primarily targets the triceps, chest, and shoulders.

Muscle Group

Equipment Required

Diamond Push Up Instructions

  1. Start in a high plank position with your hands shoulder-width apart and your fingers pointing forward.
  2. Place your hands in a diamond shape directly under your chest, with your thumbs and index fingers touching to form a diamond.
  3. Lower your body towards the ground, keeping your elbows close to your sides.
  4. Push back up to the starting position, keeping your core engaged and your body in a straight line.
  5. Repeat for the desired number of repetitions.

Diamond Push Up Form & Visual

Diamond Push Up

Diamond Push Up Benefits

  • Targets multiple muscle groups including chest, triceps, shoulders, and core
  • Increases upper body strength and endurance
  • Improves overall body stability and balance
  • Variation of traditional push up, adding variety to workout routine
  • Can be done anywhere without equipment

Diamond Push Up Muscles Worked

  • Chest muscles (pectoralis major and minor)
  • Triceps
  • Shoulders (anterior deltoids)

Diamond Push Up Variations & Alternatives

  • Wide Diamond Push up
  • Decline Diamond Push up
  • One-Arm Diamond Push up
  • Spiderman Diamond Push up
  • Clapping Diamond Push up