Diamond Push-Up
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A push-up with the hands close together under the chest (thumbs and index fingers forming a diamond) that shifts the emphasis onto the triceps and inner chest.
Detail
From a standard push-up position, bring the hands together beneath the sternum so the index fingers and thumbs touch, forming a diamond/triangle. Keeping the elbows tracking close to the torso, lower the chest to the hands and press up. The narrow hand placement lengthens the triceps' workload and reduces the chest's mechanical advantage, making this a triceps-emphasis press and notably harder than a standard push-up.
Also called the triangle or close-grip push-up. Keep the wrists comfortable; turning the hands slightly outward or using fists/parallettes relieves wrist strain. Works the Triceps Brachii primarily with the Pectoralis Major (especially inner fibers) and Anterior Deltoid assisting.
Key facts
- Hands together under the chest (diamond shape); elbows tucked close.
- Triceps-dominant; harder than standard push-up.
- Wrist strain possible — use fists/parallettes or slight hand rotation if needed.
Connections
- Push-Up Progression — triceps-emphasis branch (step 5).
- Triceps Brachii — prime mover.
- Archer Push-Up — the next unilateral step.
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.