Diamond Push-Ups

The diamond push-up (press-up) puts less emphasis on the chest muscles and more on the triceps muscles. it is called a diamond push-up becuase of the shape formed by the hands.

Teaching points

  • Kneel on all fours with the hands close together so the two index fingers and two thumbs are touching and form a diamond shape. 
  • Straighten your legs out behind you so that your weight is distributed between your hands and toes. 
  • Bend the elbows back to lower the chest towards the floor. 
  • Push back up to the starting position. 

Variations & progressions

  • Perform with the hands on a medicine ball to add another degree of difficulty. 

Muscles worked

Alternative exercises