 
                
                
            
        Diamond Push-Ups
Target your triceps with this challenging push-up variation. Build the close-grip strength needed for advanced pressing movements.
Focus Areas
Prerequisites
 
            
            
        Diamond Push-Ups
Target your triceps with this challenging push-up variation. Build the close-grip strength needed for advanced pressing movements.
Prerequisites
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.
Prerequisites
Master these skills first:
- 20+ regular push-ups with perfect form
- Healthy wrists and elbows
- Understanding of elbow positioning
- Core stability for alignment
Common Mistakes
Avoid these errors:
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                            Elbows flaring wide Instead: Keep close to body 
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                            Hands sliding apart Instead: Maintain diamond shape 
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                            Partial range of motion Instead: Touch chest to hands 
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                            Sagging hips Instead: Maintain plank position 
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                            Neck strain Instead: Keep neutral alignment 
Related Skills
Foundation
Push-Ups
Master the fundamental pushing pattern. This versatile exercise builds the foundation for handstands, planche, and pressing strength.
Foundation
Close-grip Bench
Coming Soon
Foundation
Tricep Conditioning
Coming Soon
Progression
Pseudo Planche Push-Ups
Build planche-specific strength with this advanced push-up variation. The forward lean develops the unique demands of horizontal pushing.
Progression
Handstand Push-ups
Coming Soon
Progression
Tiger Bend Push-ups
Coming Soon
