Instructions

1

Begin in a plank position with hands placed slightly wider than shoulder-width apart, arms fully extended, and body forming a straight line from head to heels. Feet are together or slightly apart for balance.

2

Engage your core, glutes, and legs to maintain a rigid body position. Keep your head neutral and eyes looking slightly forward. This is your starting position.

3

Lower your body by bending at the elbows, controlling the descent until your chest nearly touches the ground. Elbows should track at approximately 45 degrees from your body. Lower for 2-3 seconds in a controlled manner.

4

Press through your hands to drive your body back to the starting plank position, extending your elbows fully. Exhale as you push upward, contracting the chest and engaging the triceps to return to start.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoids, Triceps, Rectus Abdominis, Serratus Anterior

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

When programming for Pectoralis Major growth, the Diamond Push-up stands out as a highly efficient Strength choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Reduces the likelihood of Upper Arms injuries by reinforcing connective tissue strength.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Significantly enhances the structural integrity and power of the Pectoralis Major.

Pro Tips

Control the eccentric (lowering) phase of the Diamond Push-up for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoids, Triceps, Rectus Abdominis, Serratus Anterior to maintain control of the Body weight.

Exercise Variations

Dumbbell Diamond Push-up
Cable Diamond Push-up
Banded Diamond Push-up

Diamond Push-up