Intermediate

Diamond Push-Ups

Target your triceps with this challenging push-up variation. Build the close-grip strength needed for advanced pressing movements.

1-2 months

Focus Areas

Strength Calisthenics Chest Arms Shoulders

Prerequisites

20+ regular push-ups with perfect form

Healthy wrists and elbows

Understanding of elbow positioning

Core stability for alignment

Intermediate

Diamond Push-Ups

Target your triceps with this challenging push-up variation. Build the close-grip strength needed for advanced pressing movements.

1-2 months

Focus Areas: Strength Calisthenics Chest Arms Shoulders

Prerequisites

20+ regular push-ups with perfect form

Healthy wrists and elbows

Understanding of elbow positioning

Core stability for alignment

Diamond push-ups create a unique challenge by bringing the hands together to form a diamond shape with thumbs and index fingers. This hand position shifts emphasis to the triceps while maintaining the core stability demands of standard push-ups. The exercise serves as an excellent progression toward more advanced pressing movements requiring close-grip strength.

Beyond Movement uses diamond push-ups as a benchmark for pressing development and a progression tool for skills requiring tricep dominance. The reduced base of support also increases core demands, making this a compound movement that develops multiple attributes simultaneously. Students often find this variation humbling initially but progress rapidly with consistent practice.

The tricep strength developed through diamond push-ups transfers directly to dips, handstand push-ups, and the transition phase of muscle-ups. The exercise also builds the elbow stability crucial for straight-arm work while teaching proper elbow tracking in close-grip positions. For those pursuing aesthetic goals, diamond push-ups create impressive tricep development.