Instructions

1

Start in a plank position with hands positioned slightly wider than shoulder-width apart, arms fully extended, body forming a straight line from head to heels, feet hip-width apart, and core engaged

2

Ensure shoulders are packed and positioned directly above wrists, maintain neutral spine alignment, and keep head in neutral position looking slightly forward and down

3

Lower your body by bending elbows to approximately 90 degrees, keeping elbows at roughly 45-degree angle from torso, descending in a controlled manner until chest nearly touches the floor while maintaining rigid body alignment

4

Press through palms and extend elbows to return to starting plank position, driving chest and shoulders upward while maintaining core tension and straight body alignment throughout the movement

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESTriceps, Anterior Deltoids, Serratus Anterior, Core Stabilizers

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

The Diamond Push-up is an incredibly effective Strength movement designed to fully engage the Pectoralis Major. By utilizing Body weight, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Upper Arms development.

Benefits

Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Allows for a natural movement path that closely mimics functional daily activities.
Significantly enhances the structural integrity and power of the Pectoralis Major.
Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Upper Arms.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Pectoralis Major and minimize bicep/forearm takeover.

Muscle Anatomy

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

Exercise Variations

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

Beginner Tips

If you are new to the Diamond Push-up , focus on mastering the movement pattern with zero weight before adding Body weight.

Diamond Push-up