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Intermediate push

Diamond Push-Up

The triceps-focused push-up variation - builds arm strength and prepares you for one-arm push-ups.

What is a Diamond Push-Up?

The diamond push-up is a push-up variation where your hands form a diamond shape under your chest, shifting the load from your chest to your triceps. It’s harder than standard push-ups and builds real triceps strength.

How to Perform a Diamond Push-Up

  1. Form a diamond with your hands under your chest - thumbs and index fingers touching.
  2. Start in a plank position with a straight line from head to heels.
  3. Lower your chest toward your hands, keeping elbows close to your body.
  4. Touch your chest to your hands (or as close as mobility allows).
  5. Press back up to full arm extension.

Progression Path

Build up to diamond push-ups:

  • Standard push-ups - master 20+ reps
  • Close-grip push-ups - hands shoulder-width, work down to narrower (3 × 12)
  • Diamond push-ups - on knees if needed (3 × 8)
  • Elevated diamond push-ups - feet on bench (3 × 8)

Common Mistakes

  • Elbows flaring - keep them tucked close to your sides.
  • Hands too far forward - diamond should be under your chest, not your face.
  • Sagging hips - maintain a rigid plank throughout.
  • Partial reps - full range of motion for maximum triceps activation.