Diamond Push Ups

Muscles worked by the Diamond Push Ups

Primary

ChestPectoralis MajorTricepsTriceps Brachii

Secondary

Front DeltsAnterior DeltoidSerratusSerratus Anterior

Also called: pec, pecs, pectoralis major, pectoralis, chest muscles, tricep.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Diamond Push Ups

1. Assume a push-up position with hands close together forming a diamond.
2. Keep your elbows tucked close to your sides.
3. Lower your chest toward your hands.
4. Press back up to extend your arms.
5. Repeat for the desired number of reps.

Form tips

• Keep your elbows tracking back along your sides, not flared out.
• Hold your body in a rigid straight line from head to heels.
• Lower with control until your chest reaches your hands.

At a glance

Diamond Push Ups in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Archer Push Ups
• Clap Push-Ups
• Close Grip Push Ups
• Decline Push-Up
• Deficit Push Ups
• Handstand Push Ups
• Incline Push-Up
• Knee Push Ups

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "diamond-push-ups",
  "name_en": "Diamond Push Ups",
  "name_de": "Diamant-Push-Ups",
  "name_es": "Flexiones en Diamante",
  "description_en": "A close-hand push-up with thumbs and index fingers forming a diamond, shifting the emphasis onto the triceps.",
  "description_de": "Ein enger Liegestütz, bei dem Daumen und Zeigefinger eine Raute formen — verlagert die Belastung auf den Trizeps.",
  "description_es": "Una flexión con las manos juntas formando un diamante con pulgares e índices, trasladando el énfasis a los tríceps.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "body_part": "chest",
  "primary_muscles": [
    "pectoralis_major",
    "triceps_brachii"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "serratus_anterior"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe"
  ],
  "variation_group": "push-up",
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Assume a push-up position with hands close together forming a diamond.",
    "Keep your elbows tucked close to your sides.",
    "Lower your chest toward your hands.",
    "Press back up to extend your arms.",
    "Repeat for the desired number of reps."
  ],
  "instructions_de": [
    "Nimm die Push-Up-Position ein, Hände eng zusammen und bilden ein Diamantmuster.",
    "Halte die Ellbogen nah an den Seiten.",
    "Senke die Brust zu den Händen.",
    "Drücke zurück, um die Arme zu strecken.",
    "Wiederhole für die gewünschte Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Adopta la posición de flexión con las manos juntas formando un diamante.",
    "Mantén los codos pegados a los costados.",
    "Baja el pecho hacia las manos.",
    "Empuja hacia arriba para extender los brazos.",
    "Repite el número de repeticiones deseado."
  ],
  "tips_en": [
    "Keep your elbows tracking back along your sides, not flared out.",
    "Hold your body in a rigid straight line from head to heels.",
    "Lower with control until your chest reaches your hands."
  ],
  "tips_de": [
    "Führe die Ellbogen eng am Körper nach hinten, nicht nach außen.",
    "Halte den Körper in einer festen geraden Linie von Kopf bis Fersen.",
    "Senke dich kontrolliert ab, bis die Brust deine Hände erreicht."
  ],
  "tips_es": [
    "Lleva los codos hacia atrás pegados a los costados, sin abrirlos.",
    "Mantén el cuerpo en una línea recta y rígida de la cabeza a los talones.",
    "Baja con control hasta que el pecho llegue a las manos."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/diamond-push-ups-start.webp",
      "peak": "images/flat/diamond-push-ups-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "diamond-push-ups");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.