Diamond Push-Up
How to do it
Starting position
- Lie face down on the floor and touch your index fingers and thumbs together to form a diamond shape.
- Position both hands directly under the center of your chest.
- Plant your toes, extend your legs back, and support your body.
- Brace your abs so your body forms a straight line from head to heels.
Movement
- Bend your elbows back and slowly lower down until your chest touches the back of your hands.
- Push hard into the floor and fully extend your elbows.
- Keep your shoulders from shrugging and repeat.
Breathing
Inhale as you go down and exhale as you come up.
Trainer tips
- Place your hands below your chest
- Keep your elbows tight to your body and lower
- Keep your body in a straight line
Cautions
- If lower back pain occurs, place your knees on the floor and reduce the intensity.
- Overarching the lower back downward
- Flaring the elbows out to the sides
- Using a shallow range of motion
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Triceps |
|---|---|
| Secondary muscles | Chest · Front delts |
| Equipment |  Bodyweight |
| Movement pattern | Horizontal push |
| Rep range | 8–15 reps |
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Representative exercise: Diamond Push-Up
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.