What Is This Exercise?
💎 Diamond Push-Ups (Diamond) – this is Push-Ups a variation intended for chest muscles. The exercise is classified as Training Methods category. Suitable for intermediate level athletes.
Primary Goal: Triceps isolation, inner chest.
Muscle Group
chest
Level
Intermediate
Compound Exercise
Push-Ups
Goal
Triceps isolation, inner chest
📋 Step-by-Step
- 1. Starting position: hands under the chest, thumbs and index fingers touch – forming a diamond shape. \n
- 2. Body in a straight line. Elbows close to the body. \n
- 3. Inhale, lower slowly. Elbows slide back, not to the sides. \n
- 4. Lower until the chest almost touches the hands' 'diamond'. \n
- 5. Exhale, press up. The movement is felt mostly in the triceps. \n
⚠️ Most Common Mistakes
- Elbows flare out – triceps focus is lost. \n
- Hands too high – too much shoulders. \n
- Wrist pain – too much pressure. \n
💪 Muscle Activation Table
| Muscle | Activation | Note |
|---|---|---|
| Triceps | ★★★★★ | Maximum Activation |
| Inner Chest | ★★★ | Secondary |
| Anterior deltoid | ★★ | Minimal |
| Core | ★★★ | Stabilization |
🔄 How Does It Differ From the Basic Version?
This is the most intense triceps push-up variation. The hand position is brought together maximally – a diamond shape – so the triceps work almost in isolation, with minimal chest involvement.
💡 Recommendation: Integrate this exercise into your training program for at least 6-8 weeks to see results. Combine it with progressive overload.
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