Diamond Push Up
Complete guide to Diamond Push Up. Learn proper form, technique, and execution. Targets Triceps — Lateral Head, Medial Head, Long Head. Requires none. Step-by-step instructions and expert tips.
How to Perform Diamond Push Up
Get into a push-up position and place your hands close together under your chest, forming a diamond shape with your thumbs and index fingers.
Your body should be in a straight line from head to toe.
Engage your abs and take a breath.
Lower your chest toward your hands by bending your elbows, keeping them tucked close to your sides.
Push through your palms to press yourself back up, squeezing your triceps at the top and exhale.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |