Diamond Push-Ups
The diamond chest press puts more emphasis on the triceps muscles.
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
- Triceps Brachii.
- Pectoralis Major.
- Serratus Anterior.
Alternative exercises
- Push-ups.
- Push ups with a swiss ball.
- Push-ups using a resistance band.
Related injuries
- Inflammation or rupture of the triceps tendon.
- Pectoral strain.
