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Diamond Push-up

through 45 votes
muscles:TricepsMuscle, Pectoralis MajorMuscle
auxiliary muscles:Serratus AnteriorMuscle, DeltoidsMuscle, Rectus AbdominisMuscle
required:Doable Without Equipment And Weights
optional:Fitness Mat, Seat, Backpack
fitness level:Normal
exercise type:Strength
Variations available (17)
Starting PositionExecution

General And Specifics

  • this variation of the push-up has the focus on the triceps

Starting Position

  • put your knees on the ground
  • build a diamond respectively a triangle with your hands, thumb to thumb, index to index
  • tilt the upper body forward and bring the diamond to the ground right under your breastbone
  • support yourself with almost stretched out arms and put your legs backwards
  • stand on tiptoes, they are either shoulder width apart or together
  • hold the head in extension to the spine, look down

Correct Execution

  • brace your core and bend your arms slowly until your chest touches your hands
  • your hands stick to the diamond form
  • hold the back straight and the hip up
  • hold the upper arms and elbows close to the body, do not let them wander outwards
  • push yourself back up again into the starting position
  • attention: the arms are not pushed through fully
  • repeat the exercise several times

tips for the workout

  1. if this position is uncomfortable for you, you can let a bit more space between the hands
    • this takes a bit of intensity from the triceps, the chest is a bit more required
  2. if the exercise is too easy for you, take a filled backpack and use it as an additional weight, put the hands a little more forward or put your feet onto a chair
  3. if you want to ease up the exercise, go onto your knees or bring your hands higher