Advanced
Diamond Pushup
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Diamond Pushup is a compound exercise that works for your upper body and lower body. With proper form, diamond pushups activate chest muscles like the pectoralis major, shoulder muscles like the anterior deltoid, and leg muscles.
Exercise Instructions
-
Step 1
Get into a standard push-up position with your hands folded directly under your chest, so your index fingers and thumbs are touching, forming a triangle or "diamond." -
Step 2
Keeping your core tight, slowly lower your body to the floor. Keep your elbows pressed to your sides so that they form a 45-degree angle with your torso. Without changing the position of the hands, pause and return to the starting position.
Muscle Groups
Diamond Pushup targets Delts, Pecs, Total Body, Triceps as seen below.
Exercise Tips
- Don't place your hands too far in front of you. Your chest should touch the triangle at the bottom of the pushup.
- Avoid shifting hips. Instead, keep your core tight and your back straight throughout the movement.
General Pushup
Beginner
Bosu Ball Pushup
Intermediate
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