Diamond Push-Up

Triceps, Chest, ShouldersBodyweight

A close-grip push-up variation forming a diamond with your hands. It places heavy emphasis on your triceps, chest, and shoulders for bodyweight strength.

How to do it

1Get into a high plank position, placing your hands close together so your thumbs and index fingers touch.

2Brace your core and glutes to keep your body in a straight line from head to heels.

3Lower your chest toward your hands, bending your elbows back close to your body.

4Pause briefly at the bottom, hovering just above the floor.

5Press forcefully back up to the starting position without slamming your elbows locked.

Common mistakes

Flaring your elbows out wide, placing excess stress on your shoulder joints.

Sagging at your lower back, losing core engagement and body alignment.

Cutting the range of motion short, missing full triceps and chest stimulation.

Breathing

Inhale as you lower your body down. Exhale as you push back up to the start.

Make it harder or easier

To make it easier, perform push-ups from your knees or off an elevated surface.

To make it harder, place your feet on a bench or pause at the bottom of every rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.