Diamond Push Up
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
HOW TO PERFORM
- Set up in a push-up position with the hands together under the chest, index fingers and thumbs touching in a diamond.
- Keep the elbows tracking close to the ribs rather than flaring out.
- Lower until the chest touches the hands, then press back to lockout.
FORM TIPS
- The narrow hands make it triceps-led. If the wrists complain, make fists or use parallettes rather than widening the hands, which turns it back into an ordinary push up.
TARGET MUSCLES
Primary
- Chest
- Triceps
Secondary
- Shoulders
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.