The diamond push-up is a bodyweight exercise that primarily targets the triceps, with secondary emphasis on the chest and shoulders. It is performed in a plank position with the hands close together, forming a diamond shape, and requires significant upper body strength and stability.
Quick Facts
How to Do Diamond Push-up
Follow these step-by-step instructions to perform Diamond Push-up with proper form and technique.
- Start in a high plank position with your hands close together, forming a diamond shape with your thumbs and index fingers.
- Keep your body in a straight line from head to toe, engaging your core and glutes.
- Lower your chest towards the diamond shape formed by your hands, keeping your elbows close to your body.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Muscles Worked
Understanding which muscles Diamond Push-up targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Diamond Push-up
Incorporating Diamond Push-up into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Triceps Development: Diamond Push-up directly targets and strengthens the Triceps, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Chest and Shoulders, providing additional training stimulus without extra exercises.
- Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
- Functional Strength: Strength exercises like Diamond Push-up build real-world strength that transfers to daily activities and athletic performance.
Safety Tips and Precautions
Performing Diamond Push-up safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Diamond Push-up, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Triceps and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Triceps typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Diamond Push-up, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.