Diamond Push-Up

HOW TO DO DIAMOND PUSH-UP

1. Start in a high plank. Hands closer than a standard push-up — thumbs and index fingers can make a loose diamond if the wrists tolerate it.
2. Brace so the body stays a straight line from head to heels. Elbows track back along the ribs, not out to 90°.
3. Lower until the chest is close to the hands. The diamond is a smaller target; own the bottom instead of hovering.
4. Press the floor away without piking the hips or shrugging the neck into the lockout.

COMMON MISTAKES

• Hands so close the wrists fold. A touching-thumbs diamond is optional. Close and comfortable beats a pretty shape that inflames the wrists.
• Flaring the elbows anyway. If the elbows look like a wide push-up, the close grip did nothing. Keep them by the torso.
• Logging these as regular push-ups. You will do fewer reps. Keep this slug so triceps volume is visible and the push-up PR stays honest.
• Half reps at the top. Chest toward the hands, full lockout. Partial diamonds belong on a regression, not as fake volume.

VARIATIONS

• Push-up — Wider hands, more chest, the default pattern.
• Close-grip bench press — The loadable version of the same elbow path.
• Knee push-up — Regression that still lets you keep a close grip.
• Parallel bar triceps dip — Upright close-grip pattern when the floor is too easy.

PROGRESSIONS

1. Close-grip knee push-ups until the wrists and lockout feel boring.
2. Full diamond push-ups in sets of 6–12.
3. Pause on the chest, or elevate the hands on dumbbells if the wrists want a neutral grip.
4. Weighted vest or a plate on the back. Log the extra load.

PROGRAMMING NOTES

Triceps accessory after a press, or the main press on a travel day. 3–4 sets, stop 2–3 reps before the hips start to pike. Log them. LIFTAG will show whether your “easy” close-grip volume is actually trending down.

FREQUENTLY ASKED QUESTIONS