Diamond Push ups

Push ups are one of the most popular exercises to strengthen your upper body. This movement works both on strength and endurance, and it requires no equipment, so it can easily be done at your home or workplace. This is a compound exercise that engages several muscle groups at once.

One of the biggest benefits of the push ups is that it is very versatile, by simply moving your hand position, you can put emphasis on different muscles in your upper body. The wide grip push up works mostly on your chest, while the narrow grip push ups will distribute some of the pressure to the triceps.

The diamond push up puts even more emphasis on your triceps and engages the front deltoids (shoulders). It also builds the chest a bit differently, you will work more of the upper and inner chest, those muscles usually get neglected with most chest exercises focusing on the lower chest.

Another benefit is that this variation is usually harder for most people. So if regular push ups became too easy, try this exercise for more muscle activation.

While the chest and the triceps are the primary muscles in this exercise, you will also strengthen your shoulders, biceps, back, and similar to the plank position, it will also strengthen your core and abs.

Show img upper body diamond push ups

Exercise Video

How to do

  1. Place your hands directly under your chest and make sure that your thumbs touch each other or overlap.
  2. Place your feet behind you with your legs fully extended. Your feet can be wider than normal since your balance will be effected by the narrow stance of your hands. Keep your core tight, your back flat, and your butt squeezed.
  3. Slowly lower your torso down until your chest almost touches your hands. Try to keep the elbows close to your body.
  4. As soon as your chest touches your hands, push away from the ground and return to the starting position with your elbows fully extended.

  5. If you find this exercises too difficult, you can put your knees down on the floor. This will reduce the pressure on your upper body. Another even easier variation, is the incline push up - when you put your hands on an elevated surface, like a bench, or a low table.

    Squeeze the core and glutes to create a straight line from head to heel and maintain the tightness for stability throughout the whole exercise. Don't let your back arch or your hips sag down during the movement.

    Shoulders should not be shrugged toward the ears as you go down.

    Make sure to do the exercise for the entire range of motion. Try to go down to the point that your chest almost touches the floor, cutting the movement short might feel easier, but it is less effective. If you find the full range movement too difficult, try to lower your knees to the floor, or do fewer reps.

Try our fitness app

Professional training programs – Gain muscle and lose weight, find a fitness program that matches your goals and level.
Build your own workout - Create your own training program from our exercise library, to best fit with your personal training style.
Stay motivated – Track your progress and receive detailed statistics. See what muscles you’ve worked today and what to train next.