How to Do Diamond Push Up

Diamond Push Up is a triceps exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Triceps

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Diamond Push Up

  1. 01Assume a plank position and place your hands together so your index fingers and thumbs form a diamond shape.
  2. 02Position your hands directly under your chest with a neutral spine.
  3. 03Lower your chest toward your hands by bending the elbows while keeping the core braced.
  4. 04Press back to the start position by fully extending the arms.
  5. 05Exhale as you drive upward and maintain a straight line from head to heels.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Diamond Push Up

Primary Stabiliser Inactive

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Primary movers

  • Triceps Straightens the elbow to push weight away.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Focus on tucking your elbows toward your ribs to maximize triceps recruitment and reduce shoulder strain.

Same coaching engine used inside the A90 app

05 / FAQ

Diamond Push Up questions

What muscles does Diamond Push Up work?

Diamond Push Up is catalogued as a triceps exercise in A90 Training Club, with the triceps as its primary muscle group.

How do you do Diamond Push Up correctly?

Assume a plank position and place your hands together so your index fingers and thumbs form a diamond shape. Position your hands directly under your chest with a neutral spine. Lower your chest toward your hands by bending the elbows while keeping the core braced. Press back to the start position by fully extending the arms. Exhale as you drive upward and maintain a straight line from head to heels.

What is the A90 coach tip for Diamond Push Up?

Focus on tucking your elbows toward your ribs to maximize triceps recruitment and reduce shoulder strain.

Is Diamond Push Up suitable for beginners?

Diamond Push Up is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Diamond Push Up?

No. Diamond Push Up is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes diamond push up into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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