Diamond Push-Up

oec:diamond-push-up

A close-hand push-up variation with thumbs and index fingers touching in a diamond shape to emphasize the triceps and chest.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Diamond Push-Ups, Triangle Push-Up, Diamond Press-Up, Diamond push ups

How to do it

Assume a high plank position on the floor with your feet set hip-width apart.
Bring your hands together directly beneath the center of your chest, joining your index fingers and thumbs to form a diamond or triangle shape.
Engage your glutes and brace your core so your body forms a straight line from head to heels.

Inhale and lower your chest under control toward your hands by bending your elbows.
Track your elbows back along your torso at roughly a 45-degree angle rather than flaring them wide.
Descend until your chest gently touches or hovers immediately above the diamond formed by your hands.
Exhale and press forcefully through your palms, extending your elbows fully to return to the starting position.

Inhale as you lower your body toward the floor, and exhale forcefully as you push back up to the top.

Flaring the elbows outward perpendicularly to the torso.: Keep your elbows tucked at roughly 30 to 45 degrees relative to your sides to protect the shoulder joints and target the triceps.
Sagging the hips and extending the lumbar spine.: Squeeze your glutes and draw your navel inward to maintain a rigid, neutral spine throughout the movement.
Cutting the range of motion short.: Lower until your chest meets or nearly meets your hands before driving back up to full elbow extension.

If you experience wrist or elbow discomfort, widen your hand placement slightly or perform the movement on an elevated surface to reduce the load.

This record: CC-BY-SA-4.0.