The diamond push-up is similar to the normal push-up, it’s still a good way of building your muscular endurance. The difference is it works your triceps a lot more, compared to the normal push-up that focuses mainly on your chest. It achieves this by re-positioning the hands into a diamond shape under the centre of your chest, which shifts the weight to your triceps.
How to Do a Diamond Push-up
- Walk your hands out, so you’re in the upper push-up position.
- Keep your arms straight and your hands directly under the center of your chest.
- Have your thumbs and index fingers touching so they form a diamond shape on the floor.
- Bend at the elbows and lower yourself down, keep your body straight throughout this movement by engaging your core.
- As you lower yourself towards the floor squeeze your elbows inwards, preventing them from flaring out.
- Lower yourself until your chest hovers slightly above your hands.
- Pause at the bottom, remembering to keep your abs engaged and your body straight.
- As you come back up, push against the floor and extend your arms.
- If done correctly you should feel greater tension in your triceps compared to that of a regular push-up.
- Remember to inhale as you lower your body down and exhale as push yourself back up.