The diamond pushup is a bodyweight exercise variation that modifies the standard pushup using a specific, narrow hand placement to alter the muscle recruitment pattern. This movement is considered a progression, increasing difficulty due to a shift in mechanical leverage. By forming a diamond shape with the hands, the exercise places a greater demand on smaller muscle groups, building strength and endurance in the upper body and core.
Proper Execution and Form
Start by placing the hands on the floor directly beneath the center of the chest. The index fingers and thumbs should be touching or nearly touching, creating the characteristic diamond shape. The body extends into a high plank position, requiring the core, glutes, and quadriceps to be braced to maintain a straight line from head to heels.
The descent phase involves bending the elbows, which must track close to the sides of the torso. This tucked elbow position is fundamental to the exercise’s effect on muscle engagement. The body lowers until the chest nearly touches the hands, aiming for a full range of motion.
To initiate the press, push through the palms, fully extending the elbows to return to the starting plank position. Throughout the movement, the body must remain rigid, preventing the hips from sagging or rising toward the ceiling. Maintaining this strict, straight body alignment ensures that the intended muscle groups are properly engaged and prevents strain on the lower back.
Targeted Muscle Activation
The narrow hand position fundamentally changes the biomechanics of the pressing motion, shifting the majority of the muscular workload. The Triceps Brachii becomes the primary agonist, or mover, in the diamond pushup. This muscle is heavily recruited to perform the elbow extension necessary to push the body back up. Studies have shown that this variation produces a higher level of muscle activity in the triceps compared to a standard pushup.
Although the triceps take the lead, the Pectoralis Major remains a significant contributor to the movement. The chest works alongside the triceps to press the body away from the floor, though its relative contribution is reduced compared to a wider-grip pushup. Similarly, the anterior head of the Deltoid muscle acts as a synergist, assisting the main pushing muscles.
The reduced base of support created by the diamond hand placement introduces a greater demand for stabilization. The core musculature, including the rectus abdominis and obliques, must work harder to resist rotation and maintain the rigid plank posture. This increased stabilization requirement makes the exercise a more comprehensive full-body challenge than its standard counterpart.
Scaling the Diamond Pushup
The diamond pushup is an advanced bodyweight exercise, but it can be adapted to accommodate varying strength levels. If the full version is too demanding, resistance can be reduced by performing the movement on an incline. Placing the hands on an elevated surface, such as a bench or chair, decreases the percentage of body weight being pressed, making the exercise more accessible.
Another modification for reducing the load is performing the pushup from the knees, which significantly shortens the body’s lever arm. This allows the user to practice the correct hand position and the tucked-elbow path while building foundational triceps strength. Once several repetitions are completed with good form, the user can progress to the full floor version.
To increase the challenge after mastering the standard diamond pushup, incorporate external resistance or leverage alterations. Elevating the feet onto a step or box creates a decline pushup, which increases the percentage of body weight that must be pushed. Alternatively, adding a weighted vest or a plate on the upper back provides direct resistance for progressive overload.