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How to Do Diamond Push-Ups: Videos & Variations (2019)

diamond push-up header image

Want to know how to do diamond push-ups? Luckily for you, we’ve put together an entire guide to mastering the exercise.

Perhaps you’re here for bigger triceps, or maybe you were curious on the name of the exercise and wanted to know if it was as colourful as it sounds. Whatever you’re looking for, we’ve covered more or less everything on the topic!

From perfecting your form to diamond push-up variations, read on for everything you need to know before giving them a try. 

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How to do Diamond Push-Ups

We’re going to get straight into things with this article and show you exactly how to master this monster exercise. We’ll get onto the diamond push-ups benefits later, but for now, let’s take a look at the form and technique you should implement to get the most out of them. 

 

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Diamond Push-Up Form 

When you’re learning how to do diamond push-ups, it’s important to master your form before you even think about the diamond push-up technique as a whole. 

Above, our OriGym Trainer demonstrates exactly how your diamond push-up form should look. It works pretty much the same as a regular push-up, apart from the hand placement, which is what gives the exercise its name. 

Diamond Push-Up Form Tips:

  • Form a diamond on the floor with your hands (directly under your chest)
  • Place your legs in a standard push-up positioning 
  • Have your elbows at around 45-degrees in relation to your torso 
  • Ensure that your back is straight, and not too high or ‘sagging’ 
  • Squeeze your glutes and engage your core before moving into the push-up

Diamond Push-Up Technique 

Now that you’ve got your form nailed, it’s time to see what comes next when learning how to do diamond push-ups. There’s no use going in blindly and hoping for the best! 

Again, there isn’t a great deal to talk about when it comes to the diamond push-up technique as it doesn’t differ too much from that of the regular push-up. However, it’s still important to get it right so that you can reap all the benefits of the exercise! It exists as a push-up variation for a reason… 

Diamond Push-Up Technique:

  1. Start on all fours in the correct form (detailed above) 
  2. Brace your core and glutes 
  3. Lower yourself towards the ground steadily, maintaining proper form (especially your back) 
  4. Ensure that your elbows stay tucked-in, and don’t flare out to the sides 
  5. Stop just above the floor, so that your chest is almost touching it
  6. Push back up, steadily 
  7. Repeat 

Diamond Push-Up Variations 

Ever tried out a new exercise and found that it’s either too difficult or too easy for your current fitness level? We can speak for ourselves here, and say that there’s nothing more disheartening than this after putting in the effort to expand your workouts. 

Luckily, diamond push-up variations exist for this reason. You can either use them to make the exercise easier if you’re struggling to nail it at first or to make it more of a challenge. 

Struggling to hold your own bodyweight? Don’t sweat! You can switch onto your knees if you’re really struggling with this exercise, especially if you lose your strength just before you finish a set. It will help you to adjust to the different hand placement and work as a handy substitute when practising. 

Or, perhaps you’re breezing through your diamond push-up sets and wondering what all the fuss is about? (If this is true, we’re jealous of your triceps)... 

If this is the case, try perfecting your diamond push-up technique with your feet off the ground. We don’t mean levitating but rather using either a chair, bench or gym ball to elevate your feet for the duration of the set. 

This will place more pressure on your core and upper body as they will have to support you without the help of your legs. If you’re looking for killer triceps and abs then this is the exercise for you! 

Diamond Push-Ups Benefits 

It’s hard to justify trying a new exercise when you’re not aware of how it can help you to boost your current workout routine or goals.

That’s why we’ve rounded up a quick-fire list of the most important diamond push-ups benefits! 

Check them out below and see how adding this exercise to your daily workout plan can make a significant difference to your progress. 

#1 - Triceps

It may be a little obvious, but they’re undoubtedly one of the best tricep exercises out there. 

There’s something uniquely challenging about using your own bodyweight to conquer a particular muscle, and diamond push-ups are visible proof of that. Have you ever tried one? If you have, you’ll know what we mean!

They activate the triceps much more than many other exercises and have the ability to bulk up the area due to just how challenging they are. Paired with tricep dips, they will build your triceps much faster than any gym machine can. 

#2 - Shoulders 

Normal push-ups may have a great reputation for building up the shoulders, thanks to the fact that they focus much of your body weight on the area.

diamond push-up muscles worked

However, what most bodyweight exercise beginners don’t realise is that due to the difficult angle that diamond push-ups are performed at in comparison, the shoulders are put under even more strain.

When performed with the correct form and diamond push-up technique, your shoulders won’t know what hit them. Your joints will be placed under a new pressure, which in turn will promote growth in strength and muscle mass in the area. 

It can be difficult at first (especially since it’s such a new movement for your body to complete), but stick with it to see improved results and growth in your shoulders! 

#3 - Balance and Core Strength

When you perform this exercise regularly, you’ll soon see that it can work wonders for developing your overall balance, which will also help you to complete more advanced exercises.

The change in hand placement demands your body to balance on a smaller surface area, and to use more energy in order to do so. With regular practice, you’ll train your body to get used to this and it will become one of your physical skills. 

You will be able to use this skill to attempt even more trying exercises, especially when you master this one completely! 

Not only that, but you’ll gain strength and definition in your core and torso in general as it works to keep your body balanced. The more you practice, the better you’ll get, and you can then up your reps or the difficulty of the exercise to push your results further (see the diamond push-up variations section for more). 

#4 - Progression 

If you’re new to progressing in calisthenics or bodyweight exercises, then you’ll know what we mean when we say that it’s difficult to go from one move to another. So difficult, in fact, that many people give up at the first hurdle and go back to jogging.

Don’t let this be you! Once you’ve mastered regular push-ups, don’t try to knock out a one-arm push-up straight away.

Use the benefits of diamond push-ups to make a steady progression to more advanced variations of the exercise, and don’t get discouraged too soon. 

This is one of the most important diamond push-ups benefits in terms of providing fitness enthusiasts with the motivation and suitable level of challenge that they need to keep them doing what they love, and we have to say it helped us in our early bodyweight workout days! 

When to Add Diamond Push-Ups 

Depending on your fitness goals, it’s a good idea to think about when to add diamond push-ups to your workout to maximise their benefits. You won’t get the most out of them if you perform them without structure!

Order and structure matter. If you’re about to go hard on your upper body and perform exercises such as overhead presses, bench presses or tricep dips etc. then diamond push-ups will work as a good preceding exercise (after a quick 5-minute warmup of course).

However, if you’re attacking the lower body first and focusing on lunges, deadlifts or squats then it’s probably better to save these till last, and complete them as a finisher to give your upper body a good blast (and lower body/stabilizers too!). 

In terms of fitness goals, if you’re looking to bulk up and build muscle mass then diamond push-ups will work best when integrated as part of a weight training routine, either as a warmup or a finisher (as mentioned above). Do around 3 sets of 15-20 reps for the best results!

However, if you want to use them to boost your strength and endurance, then try performing more reps with a longer rest time between sets. Or, you can try doing as many reps as you can in one go a couple of times daily, and increase this amount every week. 

Diamond Push-Ups VS Regular Push-Ups 

It’s the question on all of our minds… what is the deal with diamond push-ups vs regular push-ups? Are they actually that different? 

To get to the bottom of this, let’s focus on the main difference between the two exercises; hand placement. For regular push-ups, you have your hands fairly far apart, and they rest just outside your shoulders. Regular push-ups are focused on building muscle in the chest, so this is why a wider stance is taken. 

On the other hand, with diamond push-ups, your hand placement is more or less the opposite. Instead of having them rest far apart, you have your hands touching. They should make a diamond shape on the floor directly under your chest (or a triangle, depending on where your thumbs rest). 

The reason for this change in hand placement is that it shifts the stress from the chest muscles and places it on the triceps instead.

Want to train triceps? This exercise weighs up as being more effective for training the area in the battle of diamond push-ups vs regular push-ups, so add it to your existing bodyweight routine to see some results! 

Diamond Push-Ups Muscles Worked 

starting and finishing position for diamond push up

When adding a new exercise to your routine, it’s likely that you’ll want to know which of your muscles will benefit from it. That’s why we’re about to take a look at the diamond push-ups muscles worked! 

The main muscles that are worked during the exercise are the Triceps Brachii, Pectoralis Major (Chest) and the Deltoids (Shoulders).

Out of these muscles, the triceps are the first focus. If you don’t already know, this muscle can be found running along the back of your arms.

Although the chest and shoulders come second to the triceps when it comes to the diamond push-ups muscles worked, they’re still getting a great pump from the exercise. They work to support your body weight, particularly during the lifting phase, which is no easy task! The triceps can’t support your weight on its own… 

In terms of the secondary diamond push-ups muscles that are worked, they would be the Rectus Abdominis (Abs), Glutes, Quadriceps and Obliques. They’re mostly activated for stabilization rather than for dynamic movement, but this is vital to performing the exercise properly and without them you’d be sorry! 

Therefore, they still receive some benefits from the exercise.

World Record Diamond Push-Ups 

diamond push-ups world record

Now that we’ve shown you exactly how to do diamond push-ups and how you can benefit from them, we thought we’d add something extra for a bit of fun. 

There is actually a world record for diamond push-ups, as there is with most other popular exercises! 

Steve Salamasian, a 62-year-old man from Port St. Lucie is the current holder of the world record for diamond push-ups. This record is held for the most diamond push-ups reps in under one minute, and Salamasian managed a whopping 85 reps during this time. 

If you want to read more about the record, you can check out the official page for the world record for diamond push-ups. 

You never know, if you get practising on a regular basis then you could be the next holder of the record! 

After all, Salamasian was 62 when he beat the record for the second time (he held it in the past also), which goes to show that this exercise will keep you in good shape for a long time! It’s obviously great for your health when part of a good exercise routine, and we couldn’t recommend it enough if you’re making a start on bodyweight training. 

Before you go!

We hope you’ve enjoyed our guide on how to do diamond push-ups, and that you’re eager to get started with them next time you visit the gym (or in your own living room). 

Interested in a career in fitness? Why not turn your passion into a new career by becoming a Fitness Instructor or Personal Trainer by submitting an enquiry below or download our latest prospectus.

Try your hand at these other exercises

If you enjoyed reading about diamond push-ups, you’ll love our guides on the following exercises:

 

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Kick-start an exciting new career in Personal Training! 

Written by Chloe Twist

Qualified Personal Trainer & Blogger

Chloe is a qualified Personal Trainer with a passion for blogging, gaming, and playing the guitar. When she's not in the gym, she can be found in her room either swinging kettlebells or binging on Netflix.