Diamond Push Up
Trains the triceps, with help from the chest. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Diamond Push Up
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a triceps exercise that is, there are 12 on the Triceps page.
Muscles worked
What Diamond Push Up trains
Technique
How to do the Diamond Push Up
- Begin in a plank position with your hands close together under your chest, fingers forming a diamond shape (thumbs and index fingers touching).
- Lower your body towards the floor, keeping your elbows close to your body and your back straight.
- Pause briefly as your chest nearly touches your hands.
- Push back up to the starting plank position, maintaining a straight line from your head to your heels throughout the movement.
Form cues
Getting it right
- Ensure your elbows do not flare out; they should stay close to your body to maximize triceps engagement.
- Control your descent and ascent to increase muscle tension and enhance strength gains.
- Breathe in as you lower down and exhale forcefully as you push back up to help power the movement.
- Keep your head in a neutral position, aligned with your spine, to avoid neck strain.
- Perform the push-up at a slow to moderate pace to focus on form and muscle engagement without rushing.
Substitutes
Swap Diamond Push Up for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Diamond Push Up for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.