Diamond Push-Up

The diamond push-up takes the standard push-up and cranks up the triceps demand. You bring your hands in under your chest so your thumbs and index fingers touch, forming a diamond (or triangle) shape. From there, it's a normal push-up — but with a much shorter lever for the triceps and a bigger reach for the elbows.

Strong triceps matter for every pressing progression that follows: dips, handstand push-ups, and eventually planche. The diamond push-up is how you start building that tricep strength without having to find parallel bars.

How to do it

Set up in a push-up position and slide your hands in until your thumbs and index fingers touch, forming a diamond under your sternum. Keep your body long and tight. Bend your elbows and lower your chest to your hands — your elbows will flare somewhat outward, more than a standard push-up. Press back up to full extension.

Target

3 sets of 10 reps with full range of motion (chest touching hands).

Key tips

• Hands directly under your chest, not under your face
• Elbows will flare slightly more than a regular push-up — that's expected
• Keep your core tight and body in a straight line — no sagging hips
• If 3×10 on the floor is too hard, do diamond push-ups on an incline (hands elevated)

Progression

Before this: own 3×10 clean Push-Ups first. If you still struggle, do diamond push-ups at a steep incline (hands on a chair) and lower the angle over weeks.

Next step: once 3×10 is clean, move to parallel bars (or the corners of a kitchen counter) and try the Dip in Level 4 — it's the natural big-brother exercise, with even more triceps and chest demand.