How to Do a Diamond Pushup

Co-authored by Babis Kanellopoulos

Last Updated: December 13, 2024

VIDEO

The diamond push up is an pretty advanced form of this classic exercise. It's commonly used as a warm-up in the Army. You place your hands in a diamond shape, lower yourself to the ground and push back up. This targets your chest as well as your abs. See Step 1 to learn how to do it.

How to Do Diamond Push Ups Properly

Start in a standard push up position on your hands and feet. Move your hands under your chest so your thumbs and index fingers form a diamond shape. To perform a rep, lower yourself to the ground, hold it for 1 count, and push yourself back to the starting position.

Steps

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It's a good idea to do this exercise on a mat, which will slightly cushion your hands.^{[1]
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Research source} Doing it on a hard surface may be hard on your hands and wrists.
Face the mat and stretch out your arms and legs a bit to get ready.^{[2]
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Research source}

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Touch your forefingers together and your thumbs together. This forms your diamond, also known as a pyramid.^{[3]
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Expert Source

Babis Kanellopoulos
Personal Trainer

Expert Interview. 6 July 2021.}
Keep your back straight and tense your abs and chest. Make sure to keep your fingers in the correct diamond position. Repeat.^{[4]
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Expert Source

Babis Kanellopoulos
Personal Trainer

Expert Interview. 6 July 2021.}

Expert Q&A

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Where do your hands go for diamond push ups?

Babis Kanellopoulos
Personal Trainer
Babis Kanellopoulos is a Personal Trainer and the Owner of Pod Fitness in London, UK. Babis specializes in helping clients use fitness to overcome difficulties and gain self-confidence. He has experience in kickboxing, long distance running, and martial arts. Pod Fitness sessions combine the focus of personal training with the benefits of small group, personalized, and structured training.

Babis Kanellopoulos

Personal Trainer

Expert Answer

Keep your hands straight beneath your shoulders. Make sure that your index fingers are touching, forming a diamond shape.

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Question

Should beginners do diamond push-ups?

Babis Kanellopoulos
Personal Trainer
Babis Kanellopoulos is a Personal Trainer and the Owner of Pod Fitness in London, UK. Babis specializes in helping clients use fitness to overcome difficulties and gain self-confidence. He has experience in kickboxing, long distance running, and martial arts. Pod Fitness sessions combine the focus of personal training with the benefits of small group, personalized, and structured training.

Babis Kanellopoulos

Personal Trainer

Expert Answer

You can do diamond push-ups as long as you keep their core engaged, elbows in, and neck relaxed. Make sure you go all the way down and all the way up to complete the full range of motion.

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Would this exercise be healthy for teenagers?

Community Answer

Yes, this exercise would be healthy for anybody who is capable of performing it.

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Tips

Don't lock your arms on the way up!

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Start out at your first one as slow as possible to get the hang of the form. Then later increase your speed as you go up until it's at normal.

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Make sure you don't push yourself too far, as you are just learning.

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Warnings

These can make your body sore if its your first time but that means your muscles are growing so don't give up if you feel pain!

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Never push your arms or the position farther from your chest or you might injure yourself.

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Do not point your elbows outward so much or you will pull a muscle.^{[5]
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Cleveland Clinic
Educational website from one of the world's leading hospitals

Go to source}

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