Diamond Push-Up

Muscles Worked

How to Perform

1. 1

   Set up in a high plank position with hands slightly wider than shoulder-width, body forming a straight line from head to heels.

2. 2

   Lower your body as one unit until your chest is an inch from the floor. Keep your elbows at about 45 degrees.

3. 3

   Push back up to the starting position by extending your arms. Squeeze your chest at the top.

4. 4

   Keep your core braced throughout — your hips should not sag or pike. Quality of position matters more than rep count.

Common Mistakes

• Using more weight than you can handle with proper form. Reduce the load and focus on technique.

• Holding your breath throughout the rep. Use controlled breathing — exhale on exertion, inhale on the eccentric.

• Rushing through reps. Controlled tempo builds more muscle and reduces injury risk.

Pro Tips

• If the standard movement is too easy, slow down the tempo dramatically — try a 5-second eccentric and 3-second concentric. This makes even basic exercises brutally effective.

• Track progress by adding reps, slowing tempo, adding pauses, or loading with a weight vest or dip belt. Do not just do endless reps.

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