Diamond push up
The diamond push up gathers hands under the chest with thumbs and index fingers forming a diamond, shifting emphasis to the triceps while the shoulders stay stable. It will feel harder than a regular rep at the same depth.
Triceps · Chest · Shoulders
Instructions
- 1
High plank with hands close together beneath the sternum.
- 2
Touch thumb to thumb and index to index to form the diamond.
- 3
Keep elbows traveling back, not flaring to the sides.
- 4
Lower until your chest nears your hands without collapsing forward.
- 5
Drive up to lockout while maintaining the stacked shoulder position.
Helpful Tips
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From the knees is a valid starting point with the same hand position.
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Slow eccentrics build control fast.
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Eyes slightly ahead of the hands for a neutral neck.
Common Mistakes to Avoid
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Elbows bowing out wide.
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Hips shooting up to shorten the range.
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Hands drifting forward of the chest line.