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Push-up Diamond

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Exercise Profile

Primary muscles:

Chest

Secondary muscles:

Triceps

Equipment:

Bodyweight

Difficulty:

Intermediate

Push-up Diamond Overview

The Push-up diamond workout is a bodyweight exercise that primarily engages the Chest.

It also activates secondary muscles like the triceps and shoulders, providing a full upper body workout.

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Push-up Diamond Instructions

  1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe.
  2. Place your hands close together, forming a diamond shape with your thumbs and index fingers touching.
  3. Engage your core and lower your body towards the ground by bending your elbows, keeping them close to your sides.
  4. Continue lowering until your chest is just above the ground.
  5. Push through your palms and extend your arms to return to the starting position, keeping your body in a straight line throughout the movement.

Push-up Diamond Tips

  1. Start with proper hand placement by forming a diamond shape with your thumbs and index fingers, directly under your chest.
  2. Engage your core and keep your body in a straight line from head to toe throughout the entire movement.
  3. Squeeze your shoulder blades together to activate your chest muscles and maintain a stable upper body position.
  4. Lower yourself slowly and with control, focusing on the chest muscles doing the work rather than relying on momentum.
  5. As you push back up, imagine pushing the ground away from you and fully extend your arms to maximize chest engagement.
  6. Breathe out as you push up and inhale as you lower yourself down, maintaining a steady breathing rhythm.
  7. Gradually increase the number of repetitions and sets as you get stronger, but always prioritize proper form over quantity.

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