Diamond push ups are a compound exercise you can do at home or the gym, emphasizing the triceps and core. The key is to form a triangle shape with your hand and position this at the center of your chest.
The index finger touches the opposite index finger, and the thumb touches the opposing thumb, creating a diamond shape figure.
Diamond Push up Form
The diamond push-up is similar to the classic push-up, but the hand position differs. To perform a diamond push-up, you must place your hands in a diamond shape under your chest with your index fingers and thumbs touching. The rest of your body should be straight.
How to Do a Proper Diamond Push-Up
Here is the proper guide to do a proper Diamond push-up.
Straighten Out Your Legs
Push your legs to lift your knees off the ground to be in a push-up position. Your feet should be straight and together. Ensure that your back is straight and not too high or sagging by engaging your core, glutes, and quadriceps.
Get On All Fours
Get on all fours and form a diamond or a triangle shape with your hands by connecting your index fingers and thumbs.
Your grip will be much smaller than the traditional push-ups. Place the diamond directly under the center of your chest.
Think of it as having your palms in line with your shoulders. Rotate your shoulders outwards to engage your lats.
A 45 Degrees Angle Elbows
Have your elbows at around 45 degrees angle about your torso, and keep your elbows close to your body.
They should not be flared out. This will maximize tricep activation.
Lower Yourself Down
Take an inhale through your nose, keeping your core and glutes engaged, and lower your body down toward the ground until your elbows align with your ribcage.
Push Back Up
While maintaining your alignment, exhale and begin upward by contracting your chest and straightening your elbows.
Your shoulder blades should protract, and your arms should be locked out as you push back up to the starting position.
Benefits of Diamond Pushups
The diamond push-up is a bodyweight exercise that delivers several benefits, despite not requiring any equipment.
These benefits include improved triceps, chest activity, core strength, and stability.
Increased Triceps Activity
According to an American Council on Exercise study, the diamond push-up is considered the most effective triceps exercise.
The narrow hand position places a heavier load on the triceps, as shown by another study that found greater electrical activity in the triceps brachii during diamond push-ups compared to classic push-ups.
Improved Chest Activity
Contrary to popular belief, diamond push-ups also activate the pectoralis muscles, making them a great exercise for building chest muscles.
Enhances Core Strength and Stability
The narrow hand position of the diamond push-up makes a challenge for balance, which recruits the core muscles to maintain stability.
This leads to an improvement in both strength and stability, specifically in the external and internal obliques that function in trunk rotation.
No Equipment Required
This makes a great choice for exercise routines outside the gym as it doesn’t require any gym equipment.
Your body is your gym, and you can take this anywhere! Whether it’s at home, at the gym, or even at the beach! All you need is your body.
Works On Multiple Muscles Of Your Body
The diamond push-up is a compound exercise that works on your upper and lower body.
With the correct form, this exercise activates your upper body muscles, such as the pectoralis major, anterior deltoids, triceps, abdominals, and obliques.
It also activates your lower body muscles, such as the glutes and quadriceps.
Diamond Push Up Muscles Worked
The primary muscles in triangle push-ups are the pectoralis major, triceps, anterior deltoids, and biceps.
The secondary muscles worked are the rectus abdominis, obliques, quadriceps, and glutes, which are used for stabilization during this exercise.
Diamond Push Ups Workout
- Beginners should perform between 4-6 reps for 4 sets, 2 times a week.
- Intermediate-level athletes should perform between 7-19 reps for 4 sets, 2 times a week.
- Advanced level athletes should perform 20+ reps or more for 4 sets, 2 times a week.
Moving on to harder variations would be best once you have achieved your reps and set goals.
Not ready for the diamond push-up yet? Don’t worry. You can regress by doing easier variations such as knee or standard push-ups.
Diamond Push-Ups vs Regular Push Ups
The hand position is the main difference between diamond or triangle grip push-ups and regular push-ups.
By placing your hands closer together, more tricep activation will happen to perform the movement.
On the other hand, by placing the hands further apart, more chest activation will occur when you perform the movement.
Diamond Push-Up Variations
Here are the best variations for the diamond push-ups.
Incline Diamond Push Ups
Incline diamond push-up variation targets your lower chest and back muscles more. It is an easier variation as it uses a raised surface such as a bench or a plyometric box.
This will reduce the load on your triceps as more weight is distributed to your legs, making your upper body lighter and enabling you to perform more reps.
Decline Diamond Push Ups
The decline diamond push-ups target the upper chest and anterior deltoids more than the incline variation.
It is harder than an incline diamond push-up because more weight is spread to your upper body, creating more load.
Both variations are great for general fitness, but this depends on your goals. Knee push-ups are better for targeting the triceps, whereas regular push-ups are better for isolating the chest.
Common Mistakes for Diamond Push-Ups
Please avoid following mistakes during diamond push-ups.
Elbows Spread Out
Keep your elbows close to your body, and don’t flare them out too much. It would help if you desired a 45-degree angle between your body and arm, as this will maximize your tricep activation.
One of the biggest mistakes in any push-up variation is an arched back instead of the pelvis and stomach pulled in.
You’re not activating the core and glutes if you have an arched back. This limits the use of the secondary muscles on the abdominals and creates a bad habit.
Try to check your form by looking into the mirror or recording yourself during push-ups.
The Bottom Line
Diamond push-ups are a wonderful addition to your upper-body exercise routine that can help you expand your chest and triceps.
They’re a great exercise option when working out at home or while traveling since they require only your body and the floor to help you build muscle anywhere.
If you want to add some difficulty to your push-up routine, incorporating diamond push-ups will take your training to the next level.
These push-ups require greater activation of your core muscles than regular push-ups. If you’re up for the challenge, try one of these 10-minute chest workouts with a follow-along guide.
Diamond push-ups are notably challenging because the chest muscles, a larger muscle group than the triceps, are considerably stronger.
As a result, performing diamond push-ups requires significantly more effort, and you will likely reach muscular failure sooner than other push-up variations.
Diamond push-ups work the triceps, core, and chest more than a standard push-up.
No, Diamond push-ups are not harmful.