Download ArticleDownload ArticleThis article was co-authored by Babis Kanellopoulos. Babis Kanellopoulos is a Personal Trainer and the Owner of Pod Fitness in London, UK. Babis specializes in helping clients use fitness to overcome difficulties and gain self-confidence. He has experience in kickboxing, long distance running, and martial arts. Pod Fitness sessions combine the focus of personal training with the benefits of small group, personalized, and structured training.
This article has been viewed 412,749 times.
The diamond push up is an pretty advanced form of this classic exercise. It's commonly used as a warm-up in the Army. You place your hands in a diamond shape, lower yourself to the ground and push back up. This targets your chest as well as your abs. See Step 1 to learn how to do it.
How to Do Diamond Push Ups Properly
Start in a standard push up position on your hands and feet. Move your hands under your chest so your thumbs and index fingers form a diamond shape. To perform a rep, lower yourself to the ground, hold it for 1 count, and push yourself back to the starting position.
Steps
Download Article
Get on a mat. It's a good idea to do this exercise on a mat, which will slightly cushion your hands.[1] Doing it on a hard surface may be hard on your hands and wrists.- Move into push up position. Face the mat and stretch out your arms and legs a bit to get ready.[2]Advertisement
- Place your hands under your chest and make a diamond shape. Touch your forefingers together and your thumbs together. This forms your diamond, also known as a pyramid.[3]
- Lower yourself to the ground, then push up. Keep your back straight and tense your abs and chest. Make sure to keep your fingers in the correct diamond position. Repeat.[4]
Expert Q&A
- QuestionWhere do your hands go for diamond push ups?
Babis KanellopoulosBabis Kanellopoulos is a Personal Trainer and the Owner of Pod Fitness in London, UK. Babis specializes in helping clients use fitness to overcome difficulties and gain self-confidence. He has experience in kickboxing, long distance running, and martial arts. Pod Fitness sessions combine the focus of personal training with the benefits of small group, personalized, and structured training.
Personal TrainerKeep your hands straight beneath your shoulders. Make sure that your index fingers are touching, forming a diamond shape. - QuestionShould beginners do diamond push-ups?Babis KanellopoulosBabis Kanellopoulos is a Personal Trainer and the Owner of Pod Fitness in London, UK. Babis specializes in helping clients use fitness to overcome difficulties and gain self-confidence. He has experience in kickboxing, long distance running, and martial arts. Pod Fitness sessions combine the focus of personal training with the benefits of small group, personalized, and structured training.
Personal TrainerYou can do diamond push-ups as long as you keep their core engaged, elbows in, and neck relaxed. Make sure you go all the way down and all the way up to complete the full range of motion. - QuestionWould this exercise be healthy for teenagers?
Community AnswerYes, this exercise would be healthy for anybody who is capable of performing it.
Tips
- Don't lock your arms on the way up!Thanks
- Start out at your first one as slow as possible to get the hang of the form. Then later increase your speed as you go up until it's at normal.Thanks
- Make sure you don't push yourself too far, as you are just learning.Thanks
Warnings
- These can make your body sore if its your first time but that means your muscles are growing so don't give up if you feel pain!Thanks
- Never push your arms or the position farther from your chest or you might injure yourself.Thanks
- Do not point your elbows outward so much or you will pull a muscle.[5]Thanks
References
- ↑ https://www.youtube.com/watch?v=Y2GOq2uDME0
- ↑ https://guardyourhealth.tumblr.com/post/114663286943/pt-cheat-sheet-the-right-stretches-for-better
- ↑ Babis Kanellopoulos. Personal Trainer. Expert Interview. 6 July 2021.
- ↑ Babis Kanellopoulos. Personal Trainer. Expert Interview. 6 July 2021.
- ↑ https://sworkit.com/exercise/diamond-push-up
About This Article
A diamond pushup is a more challenging variant on the traditional pushup. To get started, get on your hands and knees on an exercise mat, as if you were preparing to do a regular pushup. Then, move your hands together so they’re beneath your chest. Touch your thumbs and forefingers together so your hands form a diamond shape. Put your legs straight out behind you, with your toes on the floor. Keeping your back straight and your core tight, slowly lower your chest down to the floor. Make sure your hands stay in the diamond position the whole time. From there, carefully push yourself back up again. Repeat the exercise as many times as you like. For tips on how to avoid hurting yourself while doing diamond pushups, scroll down!
Reader Success Stories
"I feel stronger just by watching this tutorial. No need to actually do the push up now. This how-to was enough."
Did this article help you?
⚠️ Disclaimer:
Content from Wiki How English language website. Text is available under the Creative Commons Attribution-Share Alike License; additional terms may apply.
Wiki How does not encourage the violation of any laws, and cannot be responsible for any violations of such laws, should you link to this domain, or use, reproduce, or republish the information contained herein.
- - A few of these subjects are frequently censored by educational, governmental, corporate, parental and other filtering schemes.
- - Some articles may contain names, images, artworks or descriptions of events that some cultures restrict access to
- - Please note: Wiki How does not give you opinion about the law, or advice about medical. If you need specific advice (for example, medical, legal, financial or risk management), please seek a professional who is licensed or knowledgeable in that area.
- - Readers should not judge the importance of topics based on their coverage on Wiki How, nor think a topic is important just because it is the subject of a Wiki article.
