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Push Ups, Tricep, Diamond

Type: Arms
The diamond push up is also known as the tricep push up because the position of the hands, it focuses more on the triceps and shoulders, rather than the chest like the conventional push up. It's a challenging exercise as it requires good balance and core strength. Below you'll find a video guide & step by step instructions for the diamond push up.
Level :  Equipment : No

Push Ups, Tricep, Diamond Steps:

Step 1:
Start on your knees.

Step 2:
Place both hands on the floor in front of you, shoulder width apart.

Step 3:
Bring the hands in together towards the center, so that the tips of the index fingers and tips of the thumbs are touching, creating a diamond shape between the hands.

Step 4:
Wrists and elbows should be in line with the chest.

Step 5:
Fingers facing forward, lift off your knees so your body is in a straight line and supported only by your hands and feet.

Step 6:
Pull in the abdominals tight and keep the pelvis straight.

Step 7:
Maintain a straight back throughout the exercise.

Step 8:
Bend at the elbows to lower the body towards the floor until the chest touches the top of your hands.

Step 9:
Pause briefly then push back to the start position by extending the elbows.

Top Tip:

  • Keep the body straight throughout the whole movement. Once form begins to fail stop.
  • This is a tough exercise to master. To begin with perform the exercise on your knees then progress to the feet.
Arm Exercises
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Push Ups Tricep Diamond

The diamond push-up is the absolute queen of all push-ups. Because as the regular push-ups work your triceps like there s no tomorrow, but the diamond push-ups also target the delts, traps and pecs in a more challenging manner. Nevertheless the triceps are still the ones that benefit the most out of this workout protocol. There s no reason why one shouldn t incorporate both types in the same workout routine. They don t exclude each other, but on the contrary, together they work your chest really effectively. The push ups benefits are absolute.

Keep in mind that in case developing your chest s size and overall strength, you should focus more on the wide pushups. But on the contrary, you are looking for better-developed shoulders and triceps, the diamond push up should come first in your list of priorities.

All in all, wide push-ups are easier to execute, that s why you should move on to the diamond ones after you ve come to master the first. Moreover don t forget about the aiding step for this whole routine: your kneeling on the floor at the beginning can help you build the power to move on to the actual execution of a push-up, no matter if it is a classical one or a diamond one.


The Anatomy and the Benefits of Push-Ups (In this case, of the Tricep Diamond Ones)

Push-ups in general, and especially diamond ones are also good substitutes for an entire workout, in case you have little time to dedicate to your working out everyday. But you can do push ups every day with no restraints. They don t condition you whatsoever, as you need no equipment and no gym: just yourself and you bodyweight to lift.

What muscles do push ups work?

The triceps are located at the back of your upper arms and they are by excellence the primary muscles that are worked out in this routine. They are generally speaking in charge of your elbow movement and extension.

The Pectoralis Major works hand in hand with your triceps while you perform this movement.

The Anterior Deltoid is also a part of the team. This is the front part of a 3-part larger muscle we re talking about here.

The biceps, the Rectus Abdominis, which is the front superficial abdominal muscle, the obliques, located at the sides of your abdomen and your quadriceps also have their role to play in the diamond push-up. They all work to keep you body tensed, stable and prevent it from sagging.


How to do Push-Ups

First of all we will take care of the 2 types of push-ups we ve been discussing by now.

i.                    The regular push-up

Step 1: Lying on the floor facing down, position your hands: palms on the floor facing ahead at about 36 inches apart from eachother and then lift your torso at the same length as your arms.

Step 2: Start lowering your body down until the chest is about to touch the floor and inhale.

Step 3: Breathing out and squeezing your chest, push your body back up. Ret there for a couple of seconds and then repeat the procedure.

ii.                  The Diamond Push-Up

It has the same principles as the regular push-up. The only thing you have to change is the position of your hands. For this kind of push, they must be brought together until they are under the middle of the chest. With your palms on the floor, your hands must form a diamond shape between your index fingers and your thumbs. Thus the name of the routine. Well it looks more like a triangle if you ask me, so probably triangle push-ups is what they should be called, but a given name is a given name and we have to respect that. Moreover you ll understand later more about the real triangle push-up.

The main risk of this type of push up is the pressure it adds on your elbows and wrists.

Push-up Variations


The Wide Grip Push-up This is gold. It s just like the regular push-up, the main difference being that the distance between your hands must be much wider. You ll find it pretty hard to lift yourself up with your hands positioned in this manner. Your whole body must be tensed including your elbows, which shouldn t be flared out too much, either.


The Front Clap Push-Up Clapping your hands can be really fun. In case you missed military service, or you miss it big time, this one is for you. Being in the regular push-up position, you have to push yourself up forcefully, so that your upper body can rise from the ground high enough so that you can clap your hands once in front of your body, and then quickly get back to the push-up position. Your chest will simply explode after this one.


The Behind the Back Push-Up This is officially the coolest one of theplyo push-ups. It is extremely powerful and energetic and once you start it you have to do it continuously for the amount of repetitions you want, because if you stop in the middle of the routine you ll find it hard to start again. It s much harder than the front clap one. Moreover your hands will be hitting the ground really hard, so you ll have to take care of those wrists, or even better, try performing it on a softer surface.


The Staggered Push-Up From the regular push-up starting position, position one hand ahead of the other, by about 6 inches. Thus most of the work will be done by the lower hand. Make the desired number of reps and change hands, for an equal effort. A lot of fitness gurus like and recommend this one.


The One-Arm Push Up This is very challenging for both your elbows and your shoulders. Always perform this one after a warm up. The thing with this one is that you have to use one arm instead of both. But a cool trick that will help you succeed is to keep the legs a little wider, for balance. Your working hand should be placed as if you were about to do a regular pushup.


The Single Leg Push-Up Lift one leg off the ground and perform the desired amount of reps. Don t forget to switch legs.


The Incline Push-Up Despite its being easier than a regular push-up, it isn t less effective, or this is what they say. It must be done against a wide bench press. You can also try a bar or a Smith machine, adjusted to be just a couple of feet off the ground. It goes without saying that the higher the incline, the easier the push-up becomes. Your shoulders will thank you for this inclined one.


The Decline Push-up Now your feet are above ground level. The higher the feet, the more difficult it becomes.


The Super Man Push-Up This is the extreme alternative to the one arm push-up, as it has two extremities off the ground: one of your hand and the opposite leg.


The T-Push-Up This more of a lateral warming up routine. You have to be in a lateral position on the ground: for instance if you start with your right side, your right arm is on the floor, along with your legs held together. Your body is oriented towards your left side. Basically your body looks like a T. But this doesn t mean the beautiful dream ends here. You have to use your main arm and put it to work, but lifting yourself up, and then lowering yourself down again. For extra help, keep your eyes on the raised hand. And also don t forget to change hands after each set. A good variation for this one is to use dumbbells in your free hand.


The Aztec Push-up This is probably the most difficult push up on the planet, but if you don t lack ambition, give it a try. It begins like a regular pushup, but you have to push your body up into the air so hard that you basically lift yourself from the ground and touch your toes with your hands. Well you can start by touching your thighs in the first place until you get used to it. The trick is to really push yourself up from your toes as well, not just your hands. Also take care not to bend neither your hands, nor your feet in the process.


The Atomic Push-up Your feet must be elevated for this one, preferably on a suspension trainer. After doing a regular push-up, just bring your knees to your chest. This one is very dynamic and really increases your metabolic rate, therefore you will burn more calories. This is for the women looking for some action, too. It is a complete workout exercise.


The Spiderman Push-Up This one is great for your core. In order to do it, after performing a regular push-up, raise one knee towards the corresponding hand as you lift yourself up. Then change legs alternating sides. Thus you become like a spider climbing a wall.


The Eccentric Push-Up -This one is about taking your time while you descend during your push up. You simply rise normally, but count 4 to 5 seconds during your descent.


The Triangle Push-Up Well here s your answer regarding the triangle push ups. It turns your body in this geometrical figure, thus its name. So from the regular push-up position, lift your hips up as much as you can, so as not to cause your hands or your legs to bent. The top of your head is down, not up at this point. See, what I mean? You now look like a triangle. From this position, start pushing your body up and down. You ll feel it in your shoulders.


The Hindu Push-up It is easily mistaken for the above one, although they are not the same at all. These really improve your flexibility and also strengthen your posture. Having your feet wider than normal, position yourself in a normal push-up position. Not you have to move your hands a bit closer to your feet, so that you can elevate the butt. Now strengthen your arms, your head is in between them, looking backwards through your feet. Yes, the triangle shape again. Or the V shape, whichever you prefer. After this you just have to bend the elbows so that your hips can go back down and your whole body forward. Allow your lower body to touch the floor, and while your head is looking up, strengthen your arms. This will give you a nice stretch in your back. Return to the initial push-up position and repeat.


The Band Push-Up This is a regular push-up that has you wrapped in a resistance band. Well, not quite. You have to run it through the palms of your hands and then wrap it around the back. It will give you a significant extra force you ll have to work against. The amount of energy you have to put in when performing this one is really increased.


The Handstand Push-Up This belongs to the wall push-ups category,and it is also pretty exciting. Standing up with your back against a wall, bend and place your hands on the floor, just like you would do for a normal push-up. Now position your feet against the wall. You are currently hand standing. While upside down keep you whole body straight and tense. Take care not to look down, but to the wall, as it may be confusing. Inhaling lower yourself up until your head is on the verge of touching the floor. Exhale while you push yourself up, until your elbows are straight again.


One Finger Push-Up It it s Bruce Lee you are fantasizing aboutthen this is the right push-up for you. But keep in mind the fact that you have to perform this only after a hefty warm-up. Now position yourself in the well known arrangement but with your hands slightly in front of your shoulders, not below them. They should also be wider than the classic shoulder width-apart position. And simply place your fingertips on the floor, not your palms and you are good to go. The intermediate phase for this one is to place your knees on the ground. Moreover, at the beginning, you should definitely not use one fingertip to support yourself, but all of them,S and as you get used to this more and more, you can start to use as few fingertips as possible. Another interesting variation for this one is to move the position of the arms, and place them as far away from your shoulders as possible.


The Parallette Handstand Push-Ups In case you don t actually own this amazing Crossfit device, here s a link to a pdf. that teaches you how to create your own. Because of the special grip of this one that involves two parallel bars, rotate the elbows so that it will be easier for you to keep your arms as close to your body as the bars require. The correct position of your forearms is when they create a 90-degree angle with the ground; in other words, they have to be perpendicular on the bars.


HR Push-ups Another famous CrossFit exercise, the hand-release push-ups are also among the contestants that send you right in the Guinness Book of record. You have to do a regular push up, and at the end of the move, lift your hands off the ground and allow your body to rest on your chest. After spending a couple of seconds on the ground, start the movement all over again. Moreover they say this routine also works your counteractive muscles, therefore increasing resistance. The core is also differently engaged in the routine.


The TRX Atomic Push-Ups The stirrups or the rings should be placed 6 to 12 inches off the gorund, depending on your stature. Place your feet inside the rings and adopt the push-up position. At this point, your arms are the only ones touching the ground. Lower your chest and then push yourself up again. Now bring your knees towards the chest, and release. This was one rep.


The TRX Spiderman Push-ups This time only one leg is suspended into the ring. Adopt a plank position and the feet that touches the ground should only come in contact with it with your toes. As you lower yourself down to perform the push-up, bring your suspended foot towards it corresponding shoulder. This is one rep for one side. Change legs and repeat.


The 100 Push-Ups Challenge

This challenge promises to take up to just 30 minutes of your time per week. And it also promises you that you will be able to reach this target in 7 weeks. This program is famous all around the world and it promises to increase your fitness results in record time. There s even a site dedicated to it: http://www.hundredpushups.com/index.html. You can check it out for all the extra info you may need. Or there are other sources who offer a pyramid like development system for this aim. Take a good look at them so that you can integrate this process correctly in your working out, or even better, turn it into THE WORKOUT.

Here we can offer you a suggestion on how this bomber program develops so that you get to be ok with doing so many push-ups in just a few weeks time. 100 push-ups really means 0 stress, which is amazing. It is gradually developed so that it won t necessarily seem extremely hard for you. We also suggest you get a vest in which you can place some weights or a dumbbell for an intermediate phase of the process. A weight vest is a good investment no matter what training you usually do. And consecutive weighted push-ups always give the best results. But check out their site, you have everything detailed over there.


There s much more to be said about push-ups. Their domain is practically infinite. From fly push-ups to couch or bed pushups, to push-ups versus weight lifting, to push-ups vs. dips, from dive push-ups pull-ups to the kipping handstand pushup,from push-ups that enhance your bicep development to dive bombers, which, by the way resemble our Hindu push-up presented above, from beginners push-ups to easy and safe styles suited even for pregnant women, from what the push-up hold stance means and how it is performed correctly, to push-ups the Spanish men use in order to gain mass, this domain has got it all. There are hundreds of ways to approach this matter and so many modified kinds that stand out from the crowd and moreover this every day routine takes up as long as eating an ice cream.


They are not the perfect thing for weight loss just weeks before an important event, but they do get your abs worked, your calories burned in a greater amount and they show okay results in about 6 weeks. Moreover they are a pretty safe protocol to follow that assures proper muscle building than many proper workouts offer in a really bad way. They won t make u massive beyond recognition, a push-up doesn t make you necessarily bigger, but they do have a way that does increase the volume of the muscles involved.

Furthermore it s a pretty adaptable way of training, containing even solution for a girl style protocol. Our muscle development is different and the way we obtain the results is personal. But once you take up this routine you ll be able to adjust and adapt every exercise according to your own possibilities.


And last but not least, don t get discouraged if you feel any pain whatsoever. Sometimes it s your body getting used to the movement. If you pay attention to preforming them correctly, no bad side effects should occur. This is usually a beginners problem. Your inner intuition can always advise you when to consult a doctor if a potentially affected area keeps giving you a hard time. So stand up and smell the victory!




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