How To Do Diamond Push Ups

Diamond Push Ups Exercise

Diamond push ups are a perfect exercise for hitting the chest muscles while also bringing the triceps into play.

You’ll feel greater tension on the tricep muscles during this exercise compared to the standard push up, so if you want greater arm development, it should be your go-to.

It’s also an excellent burn-out exercise to do at the end of a workout.

Diamond Push Ups How To

  • Get down on the floor as if you were going to do a normal push up with the body in a straight line balancing on the feet beneath you.
  • Place the hands so that the two thumbs and forefingers are touching each other, resembling that of a diamond. They should be placed directly under the shoulders.
  • Begin to bend the elbows as you lower yourself down to the floor, almost touching the floor with your sternum.
  • Pause in this lowered position and then press directly back up to complete the rep.

Form and Technique

Keep your core tight at all times, which will help maintain a proper spinal column alignment during the exercise, reducing the risk of lower back pain.

Additionally, be sure to keep your head looking straight down, never up and in front of you.

Doing so would place great strain on the neck muscles.

Variations:   Push Ups, Close Grip Bench Press

Routine for Strength:  5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains:  5 sets x AMRAP (45-60 secs rest between sets)

Diamond Pushup