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)