Diamond Push Up

How to do it

1. Start in a high plank with your hands together under your chest, thumbs and index fingers touching to form a diamond.
2. Brace your midsection so the body is a straight line.
3. Lower your chest toward your hands, elbows pointing back.
4. Stop when your chest is just above your hands.
5. Press back up to straight arms.

Tips

• Spread the feet a little wider for more stability.
• Keep the elbows tracking back along the body.

Common mistakes

• Placing the hands under the face instead of the chest.
• Letting the elbows flare wide.
• Letting the hips sag or pike.

Muscles worked by the Diamond Push Up

• Mid chest Primary24%
• Triceps (lateral head) Primary15%
• Front delts Secondary13%
• Triceps (medial head) Secondary9%
• Lower chest Primary9%
• Upper chest Secondary9%
• Triceps (long head) Secondary7%
• Serratus anterior Minor6%
• Lower abs Stabilizer3%
• Upper abs Stabilizer3%
• Obliques Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Hands under the chest raise triceps activity (Cogley 2005). The push up is a closed-chain bench press: same chest, front delt and triceps pattern, with more serratus because the shoulder blades move freely and a plank-like core demand.

Diamond Push Up alternatives

Same equipment

• Close Grip Push UpBodyweight
• Tricep Push UpBodyweight

Different equipment

• Smith Machine Close Grip Bench PressSmith machine
• Board PressBarbell

Easier

• Close Grip Bench PressBarbell
• Close Grip EZ Bar PressEZ bar

Make it harder

• Kettlebell Push UpKettlebell
• Weighted Push UpOther equipment
• Archer Push UpBodyweight
• One Arm Push UpBodyweight

Make it easier

• Push UpBodyweight
• Incline Push UpBodyweight
• Push Up on KneesBodyweight
• TRX Chest PressTRX

Similar exercises

• Clap Push UpBodyweight
• Depth Push UpBodyweight
• Plyo Push Up on BoxBodyweight

Frequently asked questions

What muscles does the Diamond Push Up work?

Mainly the mid chest, triceps (lateral head) and lower chest. The front delts, triceps (medial head), upper chest and triceps (long head) assist.

Is the Diamond Push Up good for beginners?

The Diamond Push Up is rated intermediate. If you are new, learn the Push Up first and build up from there.

What is a good alternative to the Diamond Push Up?

For example the Close Grip Push Up, Tricep Push Up and Smith Machine Close Grip Bench Press. They train mostly the same muscles, some with different equipment.

How do you make the Diamond Push Up harder?

Add weight or reps, or move on to the Kettlebell Push Up and Weighted Push Up.

Sources

• Calatayud et al. 2015, JSCR 29(1):246-253 (bench press vs push up)
• Cogley et al. 2005, JSCR 19(3):628-633 (hand positions)

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