Diamond Pushup
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.
INTERMEDIATE
Tricep Push-ups
A close-grip push-up variation emphasizing triceps engagement while strengthening the chest, shoulders, and core with a tighter pressing angle.
Demonstration Video
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Target Muscles
Instructions
- Get on all fours with your knees and toes bent and touching the floor. Your hips should be above your knees. Hands should be directly under the shoulders. Keeping your hands on the floor, rotate your shoulders to engage your lats.
- Extend your legs to lift your knees off the floor and into a push-up position. Your feet should be together or hip-width apart. Engage your quads and glutes, as well as your core. Your chin should remain pressed throughout the movement. All reps should start from this position.
- Pull your chest to the floor, bending your elbows to move down. Your shoulder blades should retract as you lower yourself to the floor. Lower your body until your arms are close to your chest. Your elbows should be over your wrists. Pause for one second at the bottom of the movement.
- Maintaining alignment, begin the upward movement, tensing your chest and straightening your elbows. Your shoulder blades should expand as you push towards the movement's top. Finish the rep by tensing the triceps.
Tips
- Keep your core tight throughout the movement.
- Focus on activating the triceps.
Alternative Exercises
Progression Push-ups
A scalable push-up variation gradually increasing difficulty—through knee, incline, or negative patterns—to build pressing strength, stability, and technique.
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