← EXERCISE LIBRARYCalisthenics
Diamond Push-Up
Narrow-hand push-up that shifts load onto the triceps and the inner chest. Three clean sets of eight with the chest touching the hands before you progress to archer work.
- 01Set the hands under the sternum with index fingers and thumbs touching.
- 02Extend the legs back to a plank and brace the trunk hard.
- 03Lower under control until the chest contacts the hands.
- 04Keep the elbows tracking close to the ribs the whole way down.
- 05Press back to a full lockout without letting the hips lead.
- 01Elbows brush the ribs on the way down.
- 02Sternum to thumbs, not chin to hands.
- 03Lock the elbows at the top before the next rep.
- 01Hands drifting toward the face, which forces the shoulders into flexion under load and strains the front delt.
- 02Elbows splaying wide, which turns it back into a standard push-up and removes the triceps demand you came for.
- 03Hips shooting up first, which is the trunk quitting and shortens the range the arms actually work through.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.