Bodyweight

Diamond Push Up

Diamond Push-Up, a variant of the classic exercise, effectively strengthens arms, chest and core. Involves placing hands close together in a diamond shape while pushing up. This hard-hitting upper body exercise also improves posture and stability.
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Diamond Push Up instructions
Step-by-step instructions
1
Start off in a plank position with your arms fully extended and fingers touching to form a diamond shape between your thumbs and index fingers.
2
Your legs should be extended behind you and the balls of your feet touching the floor.
3
Lower your body while keeping your back straight and maintaining the diamond shape with your hands.
4
When your chest almost touches your hands, push your body back up to the starting position.
5
This constitutes one rep. Remember to always keep your core engaged to protect the back and maintain balance. Avoid flaring out your elbows.
Start off in a plank position with your arms fully extended and fingers touching to form a diamond shape between your thumbs and index fingers.
Your legs should be extended behind you and the balls of your feet touching the floor.
Lower your body while keeping your back straight and maintaining the diamond shape with your hands.
When your chest almost touches your hands, push your body back up to the starting position.
This constitutes one rep. Remember to always keep your core engaged to protect the back and maintain balance. Avoid flaring out your elbows.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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