The Ultimate Diamond Push Up Benefits

//The Ultimate Diamond Push Up Benefits

The Ultimate Diamond Push Up Benefits

A popular push up technique is the Diamond Push up (also called triangle push ups or narrow push ups). A popular technique for
several reasons. It’s a harder variant of the push up exercise where technique plays an important factor for good execution and maximum benefits.

Some of the diamond push up benefits are strong triceps, strong chest, strong front part of your deltoids and also a variant that is often overlooked: A strong core.

As you can see the diamond push up benefits are quite awesome and it makes it an exercise definitely worth to master.

I can tell you this, most people perform the exercise the wrong way. The reason for this is often because of the core strength. A factor which plays a huge role in performing it the right way.

When you do this exercise the wrong way you will never get the absolute maximum from it. Most likely you are compensating another way, with muscle groups that are stronger than the one that should be performing the task. Your weak spots stay weak this way even though you think you are performing it the right way.

At a certain point you come across a sticking point and for some reason you can’t progress. Of course there are several factors that can be the cause for this problem. But as I’ve often seen in the practice with my patients, it’s pure technique.

The ultimate triangle push up benefits

Once you have mastered the diamond push ups the correct way (which I will show you below), you will have some great benefits.

Your chest muscles will be strong. You are targeting your full chest. Your triceps will be strong and your front deltoids will be strong. Your nervous system will reprogram your body and mind to function better this way. Make these muscles work together which makes you instantly stronger, no muscle growth even required. The nervous system is very powerful and plays a huge role in strength training.

Also your core will be solid, you will be ahead of 99% of the people out there, guaranteed. And if that’s not enough, you will decrease the chances of injury to the lower back to the utmost. The most common injury in the lower back is because of a weak core. Master your core and man, you will pick the fruits.

A more detailed description of this below.

Narrow push ups: The right way to optimize benefits

  1. Push your chest out, shoulders backwards
    This is harder than it looks like. Most of us deal with weak shoulder blade muscles that makes retraction (pulling the shoulders backwards) hard. A common problem is the shoulders hanging forward. They are not centred the way they should be. This is because of weakness of the shoulder blade muscles and tension of the muscles on the front (chest, neck muscles, etc).
  2. Movement of the shoulder blades
    When you come down on the ground the shoulder blades need to come together, which makes the exercise harder. When you push yourself up the shoulder blades go out of each other. If you want to gain optimal results you can push yourself out even more. This makes the range of motion greater and you involve more of your shoulders and chest into the exercise.
  3. Perfect core position
    Now this one is where most people fail. Look around in the gym or wherever they perform such exercises and look really closely. You will notice almost everyone does this wrong and it’s a damn shame. Everybody thinks they are doing it right but they are not. Now I don’t want to be a form-nazi here but the core is so important because you can gain a whole lot of strength out of it. And of course it prevents you from back pain.

To see how you do it, make a little video of yourself if you are serious about your process and watch your core closely.

You are in need of the pelvic tilt and maintain a slight hollow body position that makes your body function as 1 piece so you get the maximum out of the exercise.

The following pictures show you what is meant by the pelvic tilt:


I should not be able to slide my hand underneath my back. If you are not able to flatten your back fully to the ground that means your core is too weak and it needs some training.


The correct way.

My hand is not able to slide underneath my back. I’m compressing my inner core muscles by pushing my lower back into the ground, to maintain a stable spine position which is essential. This way you will be stronger and prevent back injuries.

  1. Flex that ass
    It’s important to also flex your glutes. Most people are not able to do this. The glute muscles are a vital part of your core. Once mastered, you will have an iron core and kill it in the diamond push ups. Imagine you need to hold a piece of paper between the cheeks.
  2. Full Range Of Motion and Watch the elbows

Make sure the hand positions are underneath your chest and you are not leaning back like the picture below:


As you can see my hands are not fully underneath my chest. This is cheating and it makes the exercise easier.

Another common thing often seen in the diamond push up is leaning too much in with your core. You might be thinking you are doing it right but still lean in too much. This is what I mean:


As you can see this is another form of cheating and also hurting your vertebra in your lower back. So a big no.

The following picture shows you the correct way of the beginning position of the diamond push up to achieve maximum benefits:


Look closely at this picture and in specific to the core. If you watch closely you can see a slightly hollow position in the abs, but the back is flat. This is what I mean by the core exercises mentioned above. Master this and you will be ahead of 99% the people, I promise you. The core is something that is overlooked by so many people and you have such a great benefit mastering this. Not to mention the six pack abs that comes with it.

As you can see my hands are not fully underneath my chest. This is cheating and it makes the exercise easier. Another common thing often seen in the diamond push up is leaning too much in with your core. You might be thinking you are doing it right but still lean in too much. This is what I mean:

As you can see in the picture above: (checklist)

  • Glutes are flexed.
  • Core is solid, straight back.
  • Elbows 45 degrees outward (bit hard to see from this angle).
  • Hands underneath the chest
  • Chest is out and shoulders backward

If you master this exercise the right way, the ultimate diamond push up benefits will tremendous.
You will have:

  • Solid triceps strength.
  • Solid chest strength. Also great for the upper chest development
  • Solid front deltoid strength
  • Great core strength
  • No lower back pain
  • Overall a beautiful athletic body is what you will build. Balanced out by targeting the right muscle group with solid strength. The source code to building a great physique.

Your central nervous system will adapt to this pattern and it will become easier and easier every time you do it. You will learn you central nervous system to adjust and to make your body function as 1 whole. This will increase your strength greatly and prevent your lower back from injury.

I hope you enjoyed reading this guide and you will be putting it into practice. If you have any questions please don’t hesitate to leave a comment below, I will respond to you.

Talk to you soon,

Masters Of Bodyweight

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By | 2019-09-03T15:18:41+00:00 February 3rd, 2016|Blog, Training|25 Comments

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  1. Julius February 3, 2016 at 8:15 pm - Reply

    I’ve started working out 5 days a week and on Mondays I focus on push-ups. But damn, those diamond push ups are SUPER difficult. Well, at least for me at the moment. I hope that in 3-4 weeks I’ll be effectively doing them effectively. Maybe you have any tips to reach that?

    • Maurice February 3, 2016 at 8:51 pm - Reply

      Yes totally. Follow this guide so you have the right technique. Other then that try to reach 4 – 6 reps if you can do that for 3 sets. That way you will notice every workout you gain a rep or 2 on total. That way you will increase your push ups very quickly

    • Matt oka wirawsn July 1, 2018 at 8:50 am - Reply

      I’m 73. I don’t know but I need not more than a week to do 20 reps of diamond push up. But frankly speaking I’m used to doing 50 reps of normal push up, 10 reps of chin ups, 40 reps of prisoner squats, 40 reps of sumo squat for my HIIT. I’m doing this round almost always dailly. But I include doing diamond squat just the last 3 weeks of last Jun n I’ll continue it as a part of my round. Thanks. Gbu

  2. Chuck February 3, 2016 at 8:19 pm - Reply

    As a strong advocate of body weight exercises this was most enlightening – if not disheartening to learn of the adjustments I need to make in doing diamond push ups.

    I think you are right in being a technique nazi. We all tend to cheat but we get more from an exercise with perfect form and less reps.

    I think exercises such as the diamond, lunges, and burpees are not only great for the full body routine bur also for cardio. I like to do my routine without stopping.

    Another benefit of your body weight exercises is that one’s session does not need to be long. I think 20-30 hard minutes goes a long way.

    How far down should we go with the diamond?

    • Maurice February 3, 2016 at 8:48 pm - Reply

      Thank you for your positive feedback Chuck.

      You should go all the way down. Fullest range of motion as possible. Basically chest to fingers, slightly touch.

      Awesome to hear your view on this. For how long have you been training body weight style?

  3. Barry February 3, 2016 at 8:20 pm - Reply

    Boy, you have the pushup thing right down to a science, don’t you. I didn’t know there was that much involved in doing a push up the right way. In 60+ years, and through the Army, no one has ever taken me through a push up the way you just did. I didn’t know there was a wrong way to do it. Thanks for the education.

    • Maurice February 3, 2016 at 8:49 pm - Reply

      Never too old to learn right. Thanks Barry!

      Loving to hear you benefit from this

  4. Larry February 3, 2016 at 9:15 pm - Reply

    Maurice thanks for this. I’m a runner, and tend to neglect my upper body, but this feels outrageously good.
    I just did two and that was as much as I could manage. I rested for a moment, went back to the photos to check my form and did another couple. I’m just now getting my breath back.
    What’s a good number to get started? Should you just go to until you can’t do anymore? And if that’s the case, how many sets would you do?

    • Maurice February 3, 2016 at 9:30 pm - Reply

      Hey Larry, awesome you are already starting out and putting it to practice!

      Try to get used to the positioning first, it’s ok you can only do 2 reps in the beginning. You will notice very soon from now if you repeatedly find the right position and try to do the exercise, you will be able to to them very quickly. Your nervous system gets used to the patterns you keep repeating. This is not so much strain on your muscles yet so it’s ok to do 2 reps every day or every other day.

      If you are finding it really hard to get to 2, try to focus on the going down part first (the excentric movement). Go down slowly in 6 – 8 seconds and get up (not pushing yourself up but just go back into position). Repeat that like 6 times for 3 sets.

      Hope this helps!

  5. Rovin May 21, 2016 at 8:54 pm - Reply

    Hi,wow this pushup looks amazing I’m so excited to try it out . I always like to do the hardest stuff so I can be the best . I’m 14 and if I start doing these everyday, the results going to he epic . Thank you:)

    • Maurice May 27, 2016 at 10:52 am - Reply

      Hey Rovin,

      Thank you, that is awesome keep up that mentality. Best luck to you

  6. Arturas June 17, 2016 at 12:43 pm - Reply

    thank you so much, i am happy to learn to do it of all i dont need to go to gym for it 🙂

    God bless you

  7. DanS July 29, 2016 at 3:55 pm - Reply

    Hey Maurice, I tried a few of the diamond pushups and found them quite challenging. I must be using incorrect technique because I felt tremendous pressure in my wrists and shoulders. Perhaps my elbows were not close enough to my torso? Any thoughts.

    • Maurice August 11, 2016 at 1:07 pm - Reply

      Hey Dan.
      When that happens make sure to warm up the wrists properly beforehand. You do that by slightly leaning on them and holding that for 12 – 15 seconds, for a couple of times. Your wrists bear a lot of weight, so if you are not used to the exercise they need to get used to it first. Hope it helps!

  8. Rich August 31, 2016 at 9:58 pm - Reply

    Hi Maurice,

    Thanks for your article on the diamond push-up. I’ve just restarted them after some months off because I had wrist pain. I’m doing 8 per set and can comfortably do 4-5 sets, three or four times per week. Is this frequency OK?

    Thanks again

    • Maurice September 2, 2016 at 8:56 am - Reply

      Glad I could help!
      You can do that with that frequency. However, I would tone it done a little bit and try to get more out of it. For example 2/3 times per week if you really want to progress with them and really go hard for 3 sets. Maybe you can do 10 reps for the first set, then for the next set you can do 9 reps and the last one 7. Then the next time you do them you focus to beat these. Perhaps you can do 10 reps in the first set again, then you can also do 10 for the second set and 8 8 for the third set. This way you are constantly progressing because you add more reps to the other sets. That is the way to progress in this regard.

      Hope it helps.

  9. John Alex September 1, 2016 at 7:51 am - Reply

    Hi Maurice I’m doing this exercise for the last 6 months and its correct lots of changes to my triceps.after reading this got some new idea’s to improve.thank you

    • Maurice September 2, 2016 at 8:56 am - Reply

      Cheers John, glad it helps!

  10. Divyam khandelwal April 8, 2017 at 12:02 pm - Reply

    Hey Maurice,

    I am able to do 3 sets of 20, 12 and 8 reps after 4 months. I feel that I am leaning too much to my right while coming down, and that my palms have a tendency to rise from the floor. Is there something that I am doing wrong?

    • Maurice May 31, 2017 at 1:17 pm - Reply

      There could be an issue with your wrist flexibility. It could be due to tight underarm flexors. You can solve this by stretching those muscles. Try stretching 15 seconds for 3 sets everyday and it should get better. Otherwise place your hands a bit more up so the dorsiflexion in your wrists gets less.

      Regards, Maurice

  11. Anonymous August 1, 2017 at 9:40 pm - Reply


  12. Kelvin kalunga November 14, 2017 at 7:00 pm - Reply

    I do 600 diamond push ups, 300 morning and 300 evening is it right

  13. Harsh November 30, 2017 at 5:23 pm - Reply

    Hi thanx for your knowledge. I m harsh.

    Can I build bigger tricwps only with diamobmnd push ups??
    Also, can I do them 4 times a week??

    • Maurice February 28, 2018 at 5:45 pm - Reply


      You definitely can. But once you are able to push out more than 15/20 reps, you are not necessarily training for hypertrophy anymore, but endurance.

  14. Mark May 15, 2019 at 12:54 am - Reply

    I swear by Diamond Push Ups!!! I crank out a thousand once or twice a week! Better than anything in the gym! Builds core strength very well. I also believe that it works the whole body, especially if you can crank out a lot of them in one session!! It does for me!

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