Diamond Push-up
Expert Advice
Keep your elbows close to your body to maximize triceps engagement and prevent shoulder strain.
How-to-do Steps
- Get into a push-up position with your hands close together under your chest, forming a diamond shape with your thumbs and index fingers.
- Lower your body down, keeping your back straight and your core engaged.
- Push back up to the starting position, focusing on using your triceps.
- Repeat for the desired number of repetitions.
Track Diamond Push-up in FitAI
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Muscles Worked
Diamond Push-up primarily targets the Triceps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps55%
Secondary
Shoulders15%
Chest30%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Diamond Push-up work?
Diamond Push-up primarily targets the Triceps. Secondary muscles involved include Shoulders, Chest. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Diamond Push-up?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Diamond Push-up suitable for beginners?
Diamond Push-up is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
