Fysiqal

Horizontal Push · Intermediate

Diamond Push-Up

Compound horizontal push exercise using bodyweight.
Diamond Push-Up demonstration (no audio).
Movement pattern
Horizontal Push
Difficulty
Intermediate
Equipment
Bodyweight
Mechanics
Compound
Sides
Bilateral
Main plane
Transverse

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How to do the Diamond Push-Up

Cues reviewed by Kwabena Osei on

Setup

Hands together beneath your sternum so your index fingers and thumbs touch, forming a diamond shape, body in a straight line.

  1. Lower your chest down to your hands by bending your elbows, keeping them tracking close to your torso rather than flaring out.

  2. Press back up to full extension -- the narrow hand placement shifts real emphasis onto your triceps and makes this noticeably harder than a standard push-up.

Common mistakes

  • Letting the elbows flare out wide instead of keeping them tucked close to the torso, which reduces the triceps emphasis this variation is built around.

  • Ignoring wrist discomfort instead of adjusting hand angle slightly or using parallettes/fists to relieve strain.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Shoulder horizontal adductionprimary action

    Pectoralis major (prime mover, moderate emphasis); Pectoralis major (prime mover, moderate emphasis); Anterior deltoid (synergist, moderate emphasis); Pectoralis minor (synergist, low emphasis)

  • Elbow extensionsecondary action

    Triceps brachii (prime mover, high emphasis); Triceps brachii (prime mover, high emphasis); Triceps brachii (prime mover, moderate emphasis)

  • Scapula protractionsecondary action

    Serratus anterior (prime mover, moderate emphasis); Pectoralis minor (synergist, low emphasis)

  • Spine extensionsecondary action · resisted

    Rectus abdominis (stabilizer, moderate emphasis); Transverse abdominis (stabilizer, moderate emphasis); External oblique (stabilizer, low emphasis)

Related exercises

All horizontal push exercises →

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.