ExerciseGIF

Exercises / Diamond push up

Diamond push up GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • ChestMusculus pectoralis major
  • TricepsMusculus triceps brachii
  • Front shouldersMusculus deltoideus, pars clavicularis
  • AbsMusculus rectus abdominis
Equipment
No equipment
Level
intermediate
Loop
One repetition, 2.13 seconds

Get this animation

Part of the push-up pack, all 14 push-up variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the push-up pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/diamond-push-up \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a diamond push up

  1. Position hands directly under your chest with thumbs and index fingers touching to form a diamond shape
  2. Keep your body in a straight line from head to heels, engaging your core throughout the movement
  3. Lower your body slowly and controlled until your chest nearly touches your hands
  4. Press through your palms to push your body back to the starting position
  5. Maintain the diamond hand position throughout the entire range of motion
  6. Keep your elbows close to your body as you move up and down

Form tips

  • This variation primarily targets the triceps while still engaging the chest and shoulders
  • Keep elbows tucked close to your sides rather than flaring them out wide
  • If too difficult, modify by performing on your knees or elevating your hands on a bench
  • Maintain a rigid plank position throughout to protect your lower back
  • Focus on controlled movement rather than speed for maximum muscle activation

Works similar muscles