Nailing down the proper diamond push up form might seem easy at first glance. But to pull it off effectively, you need to pay close attention to the details.
How you perform each repetition can be the difference between fantastic fitness results and failure.
To help you understand the details and how it all fits together, we’ve put together this post. In it, you’ll learn everything there is to know about the diamond push up form.
Let’s dive in.
The Proper Diamond Push Up Form
The diamond push up form shares many elements with that of the classic push up. The primary difference is the position of your hands.
Specifically, you have to form a diamond with your hands underneath your chest. Your index fingers and thumbs should be touching to create the shape of a diamond. Aside from that, your body should be straight.
Some Keys to Proper Diamond Push Up Form
- Start in the classic push up position, then move your hands to a diamond position as show above.
- Much like the classic push up, keep your back straight and your core solid during the push up motion.
- Diamond push ups are very challenging, and take strength and practice. As you begin this bodyweight exercise, only go halfway down until you feel fully comfortable with a lower down position. The down position with diamond push up is never a fully down position (like a classic push up).
- Do the motion slowly and deliberately to maintain balance and control.
Classic push ups are more beginner-friendly. But, to master the diamond version, you will need some practice. The most difficult part is to generate enough force through your triceps to push yourself up. Balance is also a bit trickier to maintain, but you will get used to it.
Lastly, you should avoid going as low on the diamond push up. Besides the sheer amount of strength it takes, you also need to take care of your wrists and avoid putting them in a compromised position.
What Makes The Diamond Push Up So Special?
The diamond push up is unique because it is widely regarded as one of the best exercises for the lateral (outermost) tricep head. Click to learn more about muscles worked performing diamond push ups.
Thanks to the position of your hands and the width of your stance, your triceps are placed in a mechanically-advantageous position, allowing them to do most of the work.
In contrast, the front head of your shoulder and chest muscles work much less. Still, the diamond push up is a great movement to train those muscle groups, too.
Diamond Push Ups Are Very Effective at Working the Outside (Lateral) Head of Your Triceps
Alternatives to Diamond Push Ups
If you’re not ready to do the diamond push up or it bothers your wrists for some reason, you can do two great alternatives:
- Have your hands in the shape of a diamond but keep them farther apart. This helps you emphasize your triceps but prevents wrist discomfort and allows you to engage your chest muscle more and do more repetitions.
- Do an elevated version of the classic diamond push up where you push yourself against a bench or kitchen countertop so that your feet are low relative to your shoulders. This helps take away some of the resistance if you aren’t yet strong enough.
Final Considerations For The Diamond Push Up
Before wrapping up this post, it’s essential to keep two things in mind:
- Make sure to warm-up well before doing diamond push ups. The unique type of pressure this movement puts on your elbows and wrists can lead to discomfort and pain, so you should warm them up well. (1)
- Due to their difficulty and advanced fitness level, you should do diamond push ups as the first exercise in any tricep workout. If you leave them for later into the workout, your arms will likely be too tired and prevent you from doing any quality sets.
David Williams
A diet and fitness enthusiast, David Williams is an ex-Army Airborne Ranger and Infantry soldier with decades of fitness and wellness experience. A West Point graduate with a degree in engineering, he focuses on technical research related to fitness, nutrition, and wellness. He loves the beach, and spending time with his wife and daughters.
References
- Reardin, R. (2020, September 22). How to do push-ups properly. Best Health.
https://www.besthealthmag.ca/article/improve-push-ups/
