Diamond push-ups are an advanced variation of traditional push-ups where the hands are positioned close together forming a diamond shape. This exercise primarily targets the triceps while also engaging the chest and shoulders more intensely than standard push-ups.
Step by step guide:
- Start in plank position with hands close together
- Form a diamond shape with thumbs and index fingers touching
- Position diamond shape directly under chest
- Keep body straight from head to heels
- Lower chest toward diamond hand position
- Keep elbows close to body throughout movement
- Push back up to starting position
- Maintain core engagement throughout
- Perform 8-12 repetitions for 3 sets
Tips
Keep elbows tucked close to body. Maintain straight body alignment. Control the movement speed. Focus on triceps engagement. Breathe steadily throughout exercise.
Benefits
Builds triceps strength and definition. Develops inner chest muscles. Improves pushing power. Enhances shoulder stability. Increases overall upper body strength.
Prevention
Master regular push-ups first. Keep proper wrist alignment. Stop if experiencing wrist pain. Don’t let hips sag. Warm up thoroughly before attempting.
