Push
Push
Diamond Push-ups
Intermediate
Level 50/100
Diamond push-ups are the most triceps-demanding push-up variant. Thumbs and index fingers touch, forming a triangle (diamond) directly under the sternum. All three triceps heads fire maximally.
LevelIntermediate
Sets3-4 × 6-12 reps
Rest90 sec
EquipmentFloor
Execution
Hand triangle under the sternum. Arms extended. Rigid plank. Lower with elbows tight to the body, pointing BACKWARD. Nose or chest drops toward the space between the hands. At the bottom, elbows sit slightly behind the torso. Press up with a hard triceps contraction.
Demand
Someone who can do 20 standard push-ups often only manages 8-12 clean diamonds.
Caution
The wrist angle can bother some people. If uncomfortable, rotate the hands slightly outward or use parallettes with a neutral grip.
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