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

• Sets: 3
• Reps: 10
• Rest: 90 seconds between sets
• Advance when: 3×10 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 3x10 on the floor is too hard, do diamond push-ups on an incline (hands elevated)

Progression

Easier variation: own 3x10 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.

Harder variation: once 3x10 is clean, shift load asymmetrically with the Archer Push-Up in Level 4, the bridge to true one-arm pushing strength.