Push · Calisthenics
Diamond Push-Up - The complete guide
The diamond push-up brings the hands together under the chest and shifts the focus significantly toward the triceps - a demanding progression from the standard push-up.
How to perform it
- 1Place your hands together under your chest with thumbs and index fingers forming a diamond
- 2Keep your elbows close to the body throughout the movement
- 3Lower under control until your chest nears your hands
- 4Press up explosively to straight arms
Common mistakes
⚠️ Elbows flare out to the sides, losing triceps focus
⚠️ Hips sag during the movement
⚠️ Too small a range of motion
Progression - the path to mastering it
1. Master the standard push-up first
2. Close-grip push-up
3. Diamond push-up from knees
4. Full diamond push-up 5 reps
5. Full diamond push-up 15+ reps
FAQ
Why do my wrists or elbows hurt?
The diamond position loads the wrists and elbows more - build up gradually and warm up properly first.
What's the difference from a close-grip push-up?
Close-grip has the hands shoulder-width apart minus a bit, diamond has them together - diamond is significantly harder and more triceps-focused.
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