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How To Do Diamond Push Ups?


Push ups are one of the most versatile exercises out there. They target several muscle groups and you can easily increase or decrease the intensity of the workout by changing up the placement of your foot or hands. Diamond push ups is one such variation of push ups that recruit your shoulder, chest, abdominals and chest muscles. They are a more advanced variation of the classic push up, and are also known as triangle push ups.

The diamond shape is created by placing hands in a triangle shape, with the thumbs and index fingers touching.

These push ups are a great way to build upper body strength and endurance. They also help to strengthen the core muscles, which can help with stability and balance.

How To Do Diamond Push Ups?

Benefits Of Diamond Push Ups

Diamond Push Ups: Common Mistakes

Diamond Push Ups Variations

Key Takeaway

How To Do Diamond Push Ups?


Diamond push ups can easily be added to your workout regime. You can do 3 sets of 15 repetitions to get the maximum out of the exercise. It is also crucial that you follow the right technique throughout the sets.

Here is how it’s done:

  1. Start by placing your hands and knees on the floor. Your toes should be placed on the floor. Make sure your hands placed narrow. Bring your hands together in front of you, connecting your index fingers and thumb. You will make a diamond shape with your hands.
  2. Lift your knees off the floor and straighten them. You will be in a traditional push up position, except your shoulders will be narrower and you’ll be forming a diamond shape with your hands.
  3. Make sure your legs are shoulder-width apart, your back is neutral and core engaged.
  4. Have your chin tucked in and squeeze your glutes
  5. Slowly bend your elbows and lower your body into a push up. Make sure your elbows are tucked towards the rib cage, pause for a couple of seconds, making sure your body is aligned to the floor.
  6. As you push up, your shoulder blades will protect your alignment and you’ll feel a squeeze in your chest and triceps.
  7. Do two to three sets of diamond push ups with 12 to 13 reps each

Benefits of Diamond Push Ups

Push ups are a great exercise for the upper body. If you are someone who wants to add some spice to your regular exercise regime, start doing variations of the workouts you already do.

Tricep Activation


Diamond push ups are a variation of the traditional pushup that places more emphasis on the triceps and less on the chest. The position of your hands is closer together which will allow you to activate your triceps more than in a traditional push-up.

According to a study conducted by American Council on Exercise ( ACE) reports that diamond push ups are one of the most effective exercises for triceps.

This variation is also great for people who have any kind of shoulder issues.

Great For Chest


There is a myth that says that diamond push ups don’t activate the chest muscles compared to a traditional push up.

The reality is that they do put more stress on your pec major and pec minor, compared to a regular push up. Also, the wider your shoulders the more strain you are putting on your shoulder blades, making you susceptible to injury, if there is misalignment in the form.

Strong Shoulders


The push-ups target all your shoulder muscles, especially deltoid. Whereas, this variation of push ups target your shoulder joint, which is great for doing different variations. This variation also helps provide freedom of mobility for your shoulders.



Diamond Push Ups: Common Mistakes

Diamond push ups are an advanced variation of the more common push-up exercise in which a single point of contact is maintained between the exerciser’s hands and the floor. This variation is more difficult than normal push ups because it requires greater strength and stability, as well as a strong core.

These push ups are not for everyone but for those who can do them, they provide an excellent workout. The hands should never extend past the shoulders, when doing these types of exercises to prevent injury from happening.

However, there are some common mistakes that should be avoided when performing diamond push ups.

Hands Going Forward

When doing this exercise make sure your hands aren’t placed too far above your shoulders. When your hands are above your shoulders, it can be a cause for injury.

Excessive stress on your joints and muscles can lead to injury. The core and gluteal muscles are also not engaged making the hips appear higher in an odd angle.

Flared Out Elbows

Perhaps the most common mistake made by people doing diamond push ups is not tucking their elbows next to the rib cage when descending towards a push up.

Your torso and arms should be at a 45 degree angle and your elbows should be tucked in and pointed towards your feet.

Dropped Hips

When performing diamond push ups, it is important to keep your body aligned. Your hips should be on the same level as your shoulders in the starting position.

If your hips are hanging too low, it will strain your lower back, if too high-up, it will strain your shoulders. Straight body will level out the pressure and target the muscles that should be targeted.

Diamond Push Ups Variations

Once you have successfully mastered doing diamond push ups, you can try other variations to target different muscle groups.

Decline Push Ups

How to do decline push-ups. Source: Verywellfit

Perform decline push ups by placing a chair or bench below your feet. Doing so will elevate your feet, targeting your upper pecs.

Incline Push Ups

How to do incline push-ups. Source: Verywellfit

This variation of push up puts a lot less pressure on your biceps because your upper body is elevated. It mostly targets your core and chest muscles.

Wall Diamond Push Ups

This particular variation is for those who have a hard time doing regular diamond push ups. You place your hands on the walls forming a diamond shape with your hands and push against the wall, keeping your elbows tucked in and core engaged.

Key Takeaway

Performing diamond push ups properly can help you build stronger chest muscles a lot quicker. You don’t need any equipment to do this exercise, and it can be done anywhere and anytime.

Even if you are not doing any other variations, you will still benefit greatly from adding diamond push ups in your exercise regimen.

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