Diamond Push Up Overview
The diamond push up is a bodyweight arm move. You put your hands close together under your chest. Your thumbs and fingers form a diamond shape. It works your triceps, the muscles on the back of your arms. Your chest and shoulders help too. You need no equipment at all. The diamond push up is for people with some push-up skill. It builds strong arms and a firm chest. The close hands make it harder than a normal push-up. Do it in your upper body workout. It is a great way to grow your triceps at home. You can do it anywhere with floor space.
What Is The Point of the Diamond Push Up?
The diamond push up exercise targets your triceps harder than regular push ups. It builds serious arm strength and adds size to the back of your arms.
How To Do The Diamond Push Up
- Get into a plank on your hands and toes.
- Put your hands close together under your chest.
- Touch your thumbs and index fingers to form a diamond shape.
- Make your body a straight line from head to heels. Brace your belly.
- Take a breath in. Bend your elbows and lower your chest slowly.
- Keep your elbows close to your sides during the diamond push up.
- Lower until your chest is near your hands.
- Breathe out and push through your palms. Straighten your arms.
- Squeeze your triceps hard at the top.
- Do as many clean reps as you can. Aim for 8 to 12.
Diamond Push Up Form Tips
- Keep your body in a straight line. Do not let your hips sag.
- Keep your hands close in a diamond shape.
- Keep your elbows close to your sides.
- Lower slow. Take about 2 seconds down.
- Brace your belly to hold your body steady.
- Keep your head in line with your back.
- Push all the way up and squeeze your triceps.
- Breathe in as you lower. Breathe out as you push.
- Keep your feet about hip-width for balance.
Common Mistakes to Avoid for the Diamond Push Up
- Letting your hips sag. This strains your back. Keep your body straight and belly tight.
- Flaring your elbows wide. This takes work off the triceps. Keep them close to your sides.
- Not going low enough. Short reps work the muscle less. Lower until your chest is near your hands.
- Dropping down fast. You lose control. Lower slow with control.
- Sticking your butt up high. This is not a full rep. Keep a flat body line.
- Holding your breath. This tires you fast. Breathe out as you push.
- Dropping your head. This rounds your neck. Keep it in line with your back.
- Spreading your hands apart. Then it is a normal push-up. Keep the diamond shape.
- Rushing your reps. Fast reps use bounce. Slow down and feel your triceps.
- Doing partial reps when tired. Half reps build less. Stop the set instead.
- Letting your shoulders shrug up. This adds strain. Keep them down and back.
Diamond Push Up Workout Tips
- Feel your triceps work on every rep. Squeeze them hard at the top.
- Keep your body stiff like a plank. This protects your back.
- Lower slow to build more strength. Take about 2 seconds down.
- Do 8 to 12 reps per set. Do three or four sets.
- For an easier version, put your hands on a bench.
- Or drop to your knees to make it easier.
- For a harder version, raise your feet on a step.
- Keep your elbows tucked to hit the triceps hard.
- Do this move on your push day. Your arms will be warm.
- Add a rep or two each week. Small steps build strength.
- Do not let your hips sag when you get tired. Stop the set instead.
- Try a slow lowering for a bigger burn.
- Film yourself from the side. Check your body stays straight.
- Rest about a minute between sets.
- Pause at the bottom for a harder rep.
- Be patient. Strong arms take weeks to build.
Questions & Comments
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