Arms
Diamond Push-up
A high-intensity bodyweight variation designed to maximize triceps recruitment and upper body pressing power.
How to perform.
Follow the sequence — setup is half the lift.
Assume a standard plank position with your hands placed directly under your chest.
Brought your hands together so that your index fingers and thumbs touch, forming a diamond or triangle shape.
Engage your core and glutes to maintain a straight line from your head to your heels.
Lower your chest toward your hands by bending your elbows, keeping them tucked close to your sides.
Pause momentarily at the bottom when your chest is just above your hands.
Press through your palms to return to the starting position while maintaining your back alignment.
Exhale as you reach the top of the movement and reset for the next repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Flaring the elbows out wide which increases shoulder strain
- Allowing the hips to sag or arching the lower back
- Shortening the range of motion by not lowering the chest fully
- Placing hands too far forward rather than directly under the chest
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.