How to Master Diamond Push-Ups 2022

While resistance training has its place in sculpting a toned body, nothing beats a great bodyweight exercise for developing pure functional strength, and diamond push-ups are one of those that challenge the muscles like no other.

What Are Diamond Push-ups?

Diamond push-ups – commonly called triangle push-ups – are considered an advanced version of the standard push up everyone knows.

Diamond push-ups involve the hands to make a diamond shape instead of being far apart in the traditional pushup.

It is, of course, where the name derives.

Biomechanically, this push-up is up there with one of – if not the – most challenging ones around, which many people fail to master.

The reason is that diamond push-ups require your triceps to take on the majority of the load, whereas the classic push-up relies on your chest (pecs) to be in the driver’s seat.

When it comes to bodyweight tricep exercises, very few come close to working the lateral head (outside head) as they do in diamond push-ups.

How To Do Diamond Push-ups

  1. Start in a plank position on all fours with legs extended behind you and hands underneath your shoulders.
  2. Put your hands close together (in a diamond shape, or near it as possible).
  3. Slowly lower your chest to the floor, and keep your back flat throughout.
  4. Press back up so your arms are extended, and repeat.

Benefits of Diamond Push-ups

If you want to develop your tricep muscles – whether you work out at home or the gym – give diamond push-ups a try.

It does a great job of building the strength and size of your triceps, especially when combined with a solid diet.

Although it primarily works the triceps, it also utilizes the chest and shoulders. The icing on the cake with diamond push-ups is that you can perform them pretty much anywhere, at any time.

No special equipment, gym membership, or personal trainer is needed to perform these correctly.

Here are some of the benefits of diamond push-ups:

1. Triceps Activation

When working the triceps, diamond push-ups should be respected as they are undoubtedly one of the best exercises available.

Bodyweight exercises can be underrated, especially diamond push-ups. But If you’ve ever tried them, you’ll understand how challenging they are.

They are the King of tricep activation and fill them with blood quickly, proving how challenging they can be. Paired with tricep dips, watch your triceps explode and grow quicker than they ever would using a machine in the gym.

Functional strength wins.

2. Great Challenge

Many people who have little to no experience doing bodyweight exercises don’t realize how difficult they can be until they try them.

Once they have tried one or two workouts, they decide to give up and go back to the gym because the vast amount of machine workouts in gyms are easier than bodyweight workouts.

Someone may be able to lift lots of heavy weight in the gym using a machine but cannot successfully hold themselves in the plank position for twenty seconds or do mountain climbers for thirty seconds without nearly collapsing or tearing a muscle.

Don’t be this person.

Try incorporating some bodyweight exercises into your regime every week and reap the rewards of increased functional strength.

Sure, you might be able to knock out classic push-ups until the cows come home, but see this as a sign that you need to test yourself with some diamond push-ups, and you’ll see how your physique thanks you for it.

And the best part? You don’t need a personal trainer.

3. Shoulder Activation

Regular push-ups predominantly target the pectoral muscles (chest) as you push your bodyweight up from the bottom of the movement, close to the floor.

However, they also work the shoulders.

Many newbies to bodyweight exercises don’t realize that the angle at which diamond push-ups are performed places the shoulder under more strain than the classic pushup.

It’s a sneaky, subtle shock to the shoulders as diamond push-ups activate them like crazy, stimulating more strength and muscle mass growth.

They aren’t an easy exercise to do, especially if you’re new to it, but persevere and never give up.

4. Improved Balance and Core Strength

If you want to see an improvement in your balance and core strength, then this exercise will help you.

Your body has to balance on a smaller surface area due to the change in hand placement, which demands more energy. However, the benefit is that continued practice will train your body to complete more advanced exercises that test you even further down the line.

Diamond Push-Ups VS Regular Push-Ups

Many people ask, “What’s the difference?”.

The telling difference between the two is hand placement.

With diamond push-ups, your hands are touching, making a diamond shape on the floor under your chest. The difference in hand positioning stresses the triceps, as this is the target area.

With regular push-ups, your hands are wide apart and placed just outside your shoulders as the exercise’s primary focus is hitting the chest muscles.

If working your triceps is your aim, then diamond push-ups are your friend.

Diamond Push-Up Variations

Give these variations a go once you’ve mastered the diamond push-up:

Wall diamond push-ups

Face a wall and place your hands in a triangle shape against it. This variation is much easier, allowing less pressure on the shoulder joints and giving you time to adapt to the positioning.

Decline diamond push-ups

Elevate your feet onto a chair or bench and keep your hands together. This variation places more emphasis on the pec muscles.

Incline diamond push-ups

Elevate your upper body in this variation. Doing so places less pressure on the arms and places more stress on the chest and core muscles.

Common Mistakes

Like any exercise, executing proper form and technique is crucial to avoid the risk of injury. Avoid the following mistakes that are commonplace during diamond push-ups:

Dropping the Hips

Keep the body in a straight line throughout this exercise. Think of it like this: the hips should be level with the shoulders. The hips drop whenever you exert too much in the lumbar area, which adds unnecessary stress on the spine; therefore, consciously engage your core, specifically the abdominals, to ensure the body is straight.

Hands Too Far Forward

When you position the hands further forward than the shoulders, it may cause unnecessary and excessive stress on the joints. If this happens, it is a sure sign that the gluteal muscles and core are not fully engaged, so the hips appear to be higher. Place your hands directly under the shoulders when in the high plank position to prevent this. Don’t forget to engage the core and glutes, too.

Flaring the Elbows

This mistake is the most common when doing push-ups. Aim to maintain a 45-degree angle between the torso and the arm with the elbows pointing towards the toes.

About the author

Chris Jones

I'm Chris. I have a vast interest in all things relating to health, wellness, exercise, and nutrition. I also love to improve my mindset and learn how to increase my productivity. If you'd like to say hello or ask me a question, please visit my contact page, and I'd be glad to hear from you. Alternatively, you can find me on Twitter (@liveliftlife).