Diamond Push Up

A push-up variation with hands positioned close together forming a diamond shape, placing greater emphasis on the triceps than a standard push-up.

Instructions

1. Lie face-down on a mat or floor with your body in a straight line from head to heels.
2. Form a diamond shape with your hands by placing your thumbs and index fingers together directly under your chest.
3. Keep your elbows tucked close to your body as you extend through your arms to push your body up.
4. Lower your body back down until your elbows bend to approximately 90 degrees, maintaining the diamond hand position.
5. Your chest should come close to your hands at the bottom of the movement.
6. Push back up to the starting position and repeat for the prescribed number of repetitions.

Tips

• The close hand position shifts emphasis to the triceps—maintain that positioning throughout for maximum benefit.
• Keep your body in a straight line from head to heels; avoid letting your hips sag or pike upward.
• Control the descent and avoid bouncing at the bottom of the movement.
• If full push-ups are too challenging, perform the movement on your knees while maintaining proper form.
• For increased difficulty, elevate your feet on a bench or box to add more load.
• This movement places more strain on the wrists than a standard push-up due to the hand positioning; ensure adequate wrist mobility.