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Exercise Description |
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Main Target Muscles |
Triceps and Chest |
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Secondary Target Muscles |
Biceps and Pectoralis |
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Workout Type |
Strength |
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Gym Gear |
Bodyweight |
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Fitness Level |
Advanced |
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Compound/Isolated |
Compound |
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Power Move |
Push |
Target Muscles: Triceps and Chest
Diamond Push Up Review
The diamond push-up is a great way of targeting the triceps. All Push Ups engage the chest, shoulders and triceps anyway, but moving your hands a little closer than usual can do wonders for your triceps. In addition, the diamond push-up is a compound exercise that engages and activates muscles all over the body.
Diamond push-ups are a considerable step up from the standard version in terms of difficulty. You would exhaust much sooner than when you do it with a wider angle.
How to Do It
- Get on all fours with your hands placed close together under your chest.
- Place your index fingers and thumbs so they’re touching, forming a diamond shape, and extend your arms so that your body is elevated from the ground. It should form a straight line from your head to your feet.
- Lower your chest towards your hands
- Make sure you don’t flare out your elbows out to the sides and keep your back flat.
- Stop just before your chest touches the floor, then push back up to the starting position.
- This is one rep.
- Repeat the desired number of reps.
Tips on Diamond Push-Ups
- Keeping your body straight is the key.
- Start small and gradually build stamina for more reps.
- It’s important to keep your hands under your chest; if they are placed outside of your shoulders, your joints will come under stress.
- Master the standard push-up before trying this version to avoid injury.
