Diamond Push-Up

What is a Diamond Push-Up?

The Diamond Push-up is a more difficult variation of the classic push-up, with your hands coming together to make a diamond shape. Popular in the army, this exercise helps build chest and abdominal muscles in addition to arm muscles.

How do you do a Diamond Push-Up?

  • Step 1

    Start in a plank position on all fours with your legs extended behind you and your hands stacked directly under your shoulders.

  • Step 2

    Position your hands close together, spreading your fingers to create a diamond shape with your index fingers.

  • Step 3

    Begin to lower your chest to the floor while keeping your back flat.

  • Step 4

    Press back up into a full arm extension and repeat.

How do you modify a Diamond Push-Up?

  • Diamond Push-Up for Prenatal

  • Diamond Push-Up for Beginners

  • Advanced Diamond Push-Up

  • Diamond Push-Up for Weak Lower Back

  • Diamond Push-Up for Weak Wrists

What are the benefits of a Diamond Push-Up?

  • Chest Strength

  • Core Strength

  • Arm Strength

Expert opinion

A diamond push-up is a total-body exercise that engages your entire core, which is more than just your abdominals.

It’s your thighs, gluteals, abdominals and low back. Sometimes, I even add in alternating knees bends as I lower the body. When you correlate the movement to the beat of the music, it feels a little like a choreographed dance.

Caitlin Milbury Young,exhale spa in Boston

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