Diamond Push-ups

Introduction

Diamond push-ups, also known as close-grip push-ups, are a demanding variation of classic push-ups that shifts the primary effort to the triceps. By bringing the hands together until the thumbs and index fingers form a diamond shape, this position significantly increases the load on the arm extensors. It is one of the best bodyweight exercises for developing powerful triceps.

Anatomy and Muscles Worked

• Primary muscles: triceps brachii (pronounced emphasis), pectorals (inner portion)
• Secondary muscles: anterior deltoids, serratus anterior
• Stabilizers: full core, wrists

Step-by-Step Instructions

1. Place your hands on the floor directly beneath your chest, thumbs and index fingers touching to form a diamond shape.
2. Adopt a strict plank position with the body perfectly aligned.
3. Lower slowly while keeping the elbows close to the body, until your chest nearly touches your hands.
4. Push upward by strongly contracting the triceps, exhaling during the effort.
5. Keep the elbows pointing backward throughout the movement, not outward.

Recommended Sets and Reps

• Beginner: 3 sets of 5 to 8 reps
• Intermediate: 3 sets of 10 to 15 reps
• Advanced: 3 sets of 15 to 20 reps

Common Mistakes

• Flared elbows: elbows must stay close to the body to target the triceps.
• Insufficient range of motion: lower fully for maximum recruitment.
• Hands too far forward: hands should be under the chest, not under the chin.
• Arched back: maintain constant core engagement to protect the lower back.

Safety

This variation places significant stress on the wrists. If you experience pain, try using parallettes or perform the variation on fists. Progress gradually from classic push-ups before attempting this more demanding version.

Variations

• Kneeling diamond push-ups (regression)
• Decline diamond push-ups (feet elevated for more difficulty)
• Diamond push-ups with slow eccentric tempo

Target Audience

This exercise suits advanced beginner to intermediate practitioners who already master classic push-ups with good form. Ideal for those who want to specifically develop triceps strength and size without equipment.