Diamond push up

Overview

The diamond push up gathers hands under the chest with thumbs and index fingers forming a diamond, shifting emphasis to the triceps and asking the shoulders to stay stable. Expect it to feel harder than a regular rep at the same depth.

How to perform

1. 1

   High plank with hands close together beneath the sternum.

2. 2

   Touch thumb to thumb and index to index to form the diamond.

3. 3

   Keep elbows traveling back, not flaring to the sides.

4. 4

   Lower until your chest nears your hands without collapsing forward.

5. 5

   Drive up to lockout while maintaining the stacked shoulder position.

Common mistakes

• ×

  Elbows bowing out wide.

• ×

  Hips shooting up to shorten the range.

• ×

  Hands drifting forward of the chest line.

Tips

• ➝

  From the knees is a valid regression with the same hand position.

• ➝

  Slow eccentrics build control fast.

• ➝

  Eyes slightly ahead of the hands for a neutral neck.