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Diamond Push-up

Difficulty: ⭐⭐ Intermediatepush
👆 Tutorial by Mind Pump TVWatch on YouTube

Home Setup

Use floor or elevated surface for easier variation

FloorYoga matCountertopSturdy table

💡 Pro tip: Start with hands on elevated surface to reduce difficulty, progress to floor level

Gym Setup

Floor space, exercise mat, or bench for incline variation

Safety: Keep elbows close to body, maintain rigid core, avoid wrist pain by proper hand placement

Make It Easier

Regressions for building up strength

1. Incline Diamond Push-up

bodyweight + bench

Elevated hands reduce load on triceps

2. Standard Push-up

bodyweight

Wider hand position is easier on triceps

3. Knee Diamond Push-up

bodyweight

Reduces total body weight load

4. Wall Diamond Push-up

bodyweight

Vertical angle minimizes resistance

Make It Harder

Progressions for advanced athletes

1. Decline Diamond Push-up

bodyweight + bench

Feet elevated increases load on upper chest and triceps

2. Weighted Diamond Push-up

bodyweight + weight vest

Added resistance increases strength demands

3. Explosive Diamond Push-up

bodyweight

Plyometric element builds power

4. Archer Push-up

bodyweight

Unilateral loading progression

↕️ Similar Movements

Close-grip Bench Press
Same tricep-focused horizontal push with external load
Tricep Dips
Complementary tricep-dominant push movement
Overhead Press
Vertical push engaging triceps
Skull Crushers
Isolation exercise for triceps
Standard Push-up
Wider grip variation of same movement pattern

Form Checklist

✓Form diamond shape with index fingers and thumbs touching
✓Position hands directly under chest
✓Keep elbows tucked close to ribs
✓Lower chest to hands maintaining straight body line
✓Engage core and glutes throughout
✓Press through palms to full extension
✓Keep head neutral, eyes on floor ahead

Common Mistakes

  • •Hands too far forward or back from chest
  • •Elbows flaring out to sides
  • •Hips sagging or piking up
  • •Not achieving full range of motion
  • •Wrists collapsing inward
  • •Rushing reps without control
  • •Holding breath instead of breathing rhythmically

📈 When to Progress

When you can perform 12-15 reps with perfect form for 3 sets with controlled tempo and full range of motion