Chest
Diamond Push Ups
A push up with your hands together under your chest, thumbs and index fingers touching to make a diamond. It puts a lot of the work on your triceps, with your chest and shoulders still in it.
- Works
- Triceps, chest, front shoulders, core
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Start in a plank with your hands together under your chest, thumbs and index fingers touching to make a diamond.
- 2Set your feet about hip width apart. Brace your core and squeeze your glutes so your body is one straight line from head to heels.
- 3Bend your elbows to lower your chest toward your hands, elbows tracking back along your sides.
- 4Push the floor away until your arms are straight, then go again.
Cues
- Squeeze your pecs at the top.
- Elbows back toward your hips, not out.
- Chest to your hands, hips in line.
Common mistakes
- Elbows flaring wide. Keep them close to your ribs. That keeps the work in your triceps and is kinder to your shoulders.
- Hips sagging or piking up. Squeeze your glutes and brace like you're holding a plank. Drop to your knees if the line breaks.
- Pushing through sore wrists. Spread your hands a little so they're just under your chest. Close grip push ups are a fine swap.
Easier
Tiff's version is from her knees. Keep a straight line from your head to your knees.
Harder
Take 3 seconds to lower, or pause for 1 second with your chest just above your hands.
Try it: 3 sets of 10 to 15 reps, or 30 seconds on and 30 off.
Are diamond push ups better than regular push ups?
Not better, just different. Bringing your hands together shifts more of the work to your triceps, while a regular push up spreads it more across your chest. Both have a place in your workouts.
