Diamond Push-up
These notes combine advice from 26 reviewed passages across 15 workouts.
Overview
Section titled “Overview”The diamond push-up begins in a push-up position with the fingers and thumbs joined into a diamond or heart beneath the chest. The arms stay close to the body as the chest lowers toward the hands and the body presses upward. [1] [7] [13] [18] [19] [20] [21] [24]
An explosive variation alternates regular and diamond push-ups to develop an explosive upward drive. Push the floor forcefully; visible clearance is enough, and extra height should only be added while form remains controlled. [9] [10] [11] [14] [15]
Setup and alignment
Section titled “Setup and alignment”Start in a push-up position and form the joined fingers and thumbs into a diamond or heart beneath the chest. Keep the arms close to the torso throughout the repetition. [1] [7] [18] [19] [24]
Alignment cues vary. One places the meeting point of the thumbs and fingers at the lower edge of the chest. Another aligns the lower bulging part of the heart-shaped hands with the corresponding chest area. Other instructions place the hands at the middle of the chest or directly beneath it. These cues should remain distinct. [6] [7] [13] [16] [20]
One separate instruction allows the hands to be slightly wider than shoulder width while still calling the movement a diamond push-up. The relationship between that position and the joined diamond hand shape is unclear. [22]
In one session’s terminology, chest push-up meant diamond push-up. [23]
Body position and range
Section titled “Body position and range”Full-range repetitions with scapular protraction were associated with faster development than the alternative form. The stated increase from 50 percent to 90 percent is an unverified coaching estimate. [17]
Scaling the movement
Section titled “Scaling the movement”Spread the feet if the movement is too difficult. A wider stance can feel more comfortable and reduce weight transfer. [2] [8]
Opening the feet and bringing the body closer was described as redistributing weight and making an attempt easier. The resulting setup was also described as harder overall, so that qualification should be retained. [5]
If a full rise is unavailable, rise halfway and build toward the full repetition later. A knees-down diamond push-up offers another reduced-demand option. [3] [4]
Explosive variation
Section titled “Explosive variation”Alternate one regular push-up with one diamond push-up. Use a hop between repetitions to move the hands between the regular and diamond positions. [9]
Push the floor forcefully and drive upward without bouncing. A small visible lift is enough. Increase the height only while the body keeps proper form. [10] [11] [14] [15]
During the hand transition, stay around half depth and keep body weight off the floor. Touching the chest down fully during this transition can leave the body stuck and interrupt the movement. [11] [12]
Wrist comfort
Section titled “Wrist comfort”Sources
Section titled “Sources”1. 2024-01-06, 1585.8-1609.8s
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2. 2024-01-06, 1618.7-1622.2s
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3. 2024-01-06, 1662.2-1685.8s
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4. 2024-01-06, 1720.4-1732.3s
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5. 2024-01-06, 1756.8-1776.2s
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6. 2024-01-13, 2278.4-2300.3s
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7. 2024-02-26, 2437.7-2460.0s
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8. 2024-02-26, 2462.2-2473.1s
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9. 2024-02-26, 2530.5-2572.9s
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10. 2024-02-26, 2577.2-2585.2s
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11. 2024-02-26, 2603.3-2623.3s
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12. 2024-02-26, 2685.4-2704.7s
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13. 2024-02-28, 2234.1-2235.7s
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14. 2024-03-01, 2139.7-2152.8s
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15. 2024-03-04, 2276.2-2294.3s
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16. 2024-08-21, 2791.8-2812.3s
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17. 2024-08-21, 2816.5-2838.9s
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18. 2025-10-15, 961.2-969.9s
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19. 2026-02-05, 3921.4-3928.4s
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20. 2026-02-12, 4260.7-4275.6s
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21. 2026-02-14, 3865.5-3883.5s
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22. 2026-02-17, 4054.4-4061.2s
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23. 2026-04-12, 2132.1-2141.3s
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24. 2026-04-14, 1928.0-1932.2s
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