Diamond Push-ups

The diamond push-up is a bodyweight pressing exercise that places extra emphasis on the triceps and inner chest. It also engages the shoulders and core for stability. This variation increases the difficulty of the standard push-up by narrowing hand placement.

How to Perform

1. Start in a high plank position with your hands close together under your chest, forming a diamond shape with your thumbs and index fingers.
2. Keep your body in a straight line from head to heels.
3. Lower your chest toward your hands by bending your elbows, keeping them close to your body.
4. Push back up to the starting position, fully extending your arms.

Coaching Cues

• Keep elbows tucked in close to maximize triceps activation.
• Maintain a rigid body line by engaging your core and glutes.
• Lower with control to avoid shoulder strain.
• Avoid flaring elbows out to the sides.