How to do the Diamond Push-Up
- Start in a plank position, hands close together under your chest.
- Keep your body in a straight line from head to heels.
- Bend your elbows and lower your chest toward your hands.
- Push back up to the starting position — straighten your arms fully.
- Avoid letting your hips droop as you lower and rise.
Full technique — 7 steps
- Set up in a high plank with thumbs and index fingers touching under your sternum.
- Extend your legs behind you, set your shoulders directly over your hands, and keep your body straight.
- Tighten your stomach and glutes so your hips stay level with your shoulders.
- Bend your elbows and lower your chest toward your hands with elbows tracking close.
- Descend until your chest reaches your hands or your upper arms are nearly parallel to the floor.
- Press through your palms to straighten your arms and return to the plank.
- Finish tall through the upper back without letting your hips sag or pike.
Common mistakes
- Hands set too far forward
- Elbows flaring away from torso
- Hips sagging below shoulders
- Piking hips on the press
- Cutting the bottom short
Form cues
- Hands under sternum
- Keep elbows angled back
- Squeeze glutes hard
- Straighten arms fully
