Diamond push-up

Exercise details

• Target muscle: Triceps Brachii
• Synergists: Sternal (Lower) Pectoralis Major, Clavicular (Upper) Pectoralis Major, Anterior Deltoid
• Dynamic stabilizer: Biceps Brachii (short head only)
• Mechanics: Compound
• Force: Push

Starting position

1. Get on your hands and knees, with your hands close together and your thumbs and index fingers forming a diamond shape.
2. Extend your feet backward and straighten your body so that your bodyweight is being supported by your hands and forefeet.

Execution

1. Keeping your elbows tucked in to your body and your body straight and rigid, inhale as you lower your chest to the floor.
2. Exhale as you extend your elbows and push your body back up to the starting position.
3. Repeat for the prescribed number of repetitions.

Comments and tips

• Keep your body straight and rigid.
• Keeping your elbows tucked in to your body is important to keep the emphasis on your triceps brachii instead of on your pectoralis major.
• The diamond push-up is great for developing the triceps brachii. In one classic study by the American Council on Exercise (ACE) that compared the effectiveness of triceps exercises, the diamond push-up came first! The dumbbell kickback came second and the bench dip came third.
• To make the diamond push-up easier, do it on your knees.
• Also known as the triangle push-up.
• See also the diamond push-up on knees, the close-grip push-up, and the one-arm knee push-up. Another alternative is the cross-arm push-up, although it can cause elbow injury.

Diamond push-up video

Sources

• ExRx.net, Close Grip Push-up