Diamond Push-ups (How To, Muscles Worked, Benefits)
Diamond Push-ups, also known as Triangle Push-ups or Close Grip Push-ups, are a variation of traditional Push-ups. Like Push-ups, Diamond Push-ups target the chest and triceps, but because of their narrower hand placement, the triceps are more heavily emphasized
This guide will provide step-by-step instructions on how to properly perform Diamond Push-ups, as well as tips and modifications to make the exercise easier or more challenging. Whether you are a beginner or an experienced lifter, this guide will help you add Diamond Push-ups to your training program and get the most out of this effective exercise.
How To Do Diamond Push-ups
- Core (stabilizer)
- Start by positioning yourself in a plank position on the floor, with your hands placed close together and forming a diamond shape with your index fingers and thumbs.
- Your feet should be shoulder-width apart and your body should be straight and in a straight line from head to ankles.
- Lower your body down toward the floor by bending your elbows and keeping them close to your body.
- Once your chest nearly touches the floor, push back up to the starting position.
- Repeat the exercise for the desired number of repetitions, making sure to keep your core engaged and your body straight throughout the movement.
To make the exercise easier, you can perform the push-ups with your knees on the floor. To make it more challenging, you can try placing your feet on an elevated surface or adding weight (like a weight vest) to your upper body.
Keep your elbows close to your body. As you lower down and push back up, make sure to keep your elbows close to your body to maximize the triceps activation.
Benefits of Diamond Push-ups
Some benefits of Diamond Push-ups include:
- Improved upper body strength: Diamond push-ups, like all push-ups, are an excellent exercise for developing upper body strength.
- Improved push-up performance: Diamond push-ups can help improve your ability to do regular push-ups. If you have a push-up test that you’re training for, incorporating Diamond Push-ups can be an effective supplemental exercise.
- Enhanced athletic performance: Improved upper body strength can help to improve your performance in sports and other physical activities.
Diamond Push-up Alternatives
Looking for an alternative to Diamond Push-ups? Here are a few similar exercises that you might be able to use as a substitution.
Need more options? Here are 10 of my favorite Diamond Push-up alternatives.
Dips are an excellent alternative exercise for targeting the triceps and one of my absolute favorite upper body exercises.
If you have access to a dip attachment or a dip station then I would highly recommend incorporating this exercise often in your workouts.
Close Grip Bench Press
The Close Grip Bench Press is another exercise that targets the triceps.
It’s done just like regular Bench Press but with a narrower grip than normal. Just like with Diamond Push-ups, focus on keep your triceps tight to the body throughout the movement.
More Links and Info
If you’d like to see more exercises that target the biceps and triceps, head over to the Arm Farm section of our Exercise Library. There you’ll find dozens of movements, all the complete detailed instructions.