Bodyweight

Diamond Push Up

Diamond Push-Up, a variant of the classic exercise, effectively strengthens arms, chest and core. Involves placing hands close together in a diamond shape while pushing up. This hard-hitting upper body exercise also improves posture and stability.
View all exercises
Diamond Push Up instructions
Step-by-step instructions
1
Start off in a plank position with your arms fully extended and fingers touching to form a diamond shape between your thumbs and index fingers.
2
Your legs should be extended behind you and the balls of your feet touching the floor.
3
Lower your body while keeping your back straight and maintaining the diamond shape with your hands.
4
When your chest almost touches your hands, push your body back up to the starting position.
5
This constitutes one rep. Remember to always keep your core engaged to protect the back and maintain balance. Avoid flaring out your elbows.
Start off in a plank position with your arms fully extended and fingers touching to form a diamond shape between your thumbs and index fingers.
Your legs should be extended behind you and the balls of your feet touching the floor.
Lower your body while keeping your back straight and maintaining the diamond shape with your hands.
When your chest almost touches your hands, push your body back up to the starting position.
This constitutes one rep. Remember to always keep your core engaged to protect the back and maintain balance. Avoid flaring out your elbows.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Bodyweight
Push Up To Reach with trainwell
Push Up To Reach
The Push Up To Reach is an exercise targeting chest, shoulders, and core, enhancing strength, flexibility, and stability. It's ideal for simultaneously working multiple muscle groups and boosting coordination.
Try it out
Strength
Alternating Dumbbell Bench Press with trainwell
Alternating Dumbbell Bench Press
Alternating Dumbbell Bench Press enhances chest and arm strength by pressing dumbbells one by one while lying on a bench. It engages pecs, improves arm strength, aids in achieving muscle balance and symmetry.
Try it out
Strength
Band Reverse Curl with trainwell
Band Reverse Curl
The Band Reverse Curl exercise enhances forearm and biceps strength and endurance. Curling a resistance band, it also stabilizes the wrist and hand for toned arms and better grip strength.
Try it out
Start your fitness journey today
Enjoying exercises like Diamond Push Up, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer