Diamond push up
The diamond push up gathers hands under the chest with thumbs and index fingers forming a diamond, shifting emphasis to the triceps while the shoulders stay stable. It will feel harder than a regular rep at the same depth.
Works triceps and chest. Also shoulders.
How to perform
- High plank with hands close together beneath the sternum.
- Touch thumb to thumb and index to index to form the diamond.
- Keep elbows traveling back, not flaring to the sides.
- Lower until your chest nears your hands without collapsing forward.
- Drive up to lockout while maintaining the stacked shoulder position.
Mental models
- From the knees is a valid starting point with the same hand position.
- Slow eccentrics build control fast.
- Eyes slightly ahead of the hands for a neutral neck.
Common mistakes
- Elbows bowing out wide.
- Hips shooting up to shorten the range.
- Hands drifting forward of the chest line.
