How to Do a Diamond Pushup

The diamond push up is an pretty advanced form of this classic exercise. It's commonly used as a warm-up in the Army. You place your hands in a diamond shape, lower yourself to the ground and push back up. This targets your chest as well as your abs. See Step 1 to learn how to do it.


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    Get on a mat. It's a good idea to do this exercise on a mat, which will slightly cushion your hands. Doing it on a hard surface may be hard on your hands and wrists.
  2. Image titled Do a Diamond Pushup Step 2 preview
    Move into push up position. Face the mat and stretch out your arms and legs a bit to get ready.
  3. Image titled Do a Diamond Pushup Step 3 preview
    Place your hands under your chest and make a diamond shape. Touch your forefingers together and your thumbs together. This forms your diamond, also known as a pyramid.
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    Lower yourself to the ground, then push up. Keep your back straight and tense your abs and chest. Make sure to keep your fingers in the correct diamond position. Repeat.


  • Start out at your first one as slow as possible to get the hang of the form. Then later increase your speed as you go up until it's at normal.
  • If you can do at least 20 regular push ups you could do that first.
  • Work out and flex your arms and your muscles.
  • Make sure you don't push yourself too far, as you are just learning.


  • These can make your body sore if its your first time but that means your muscles are growing so don't give up if you feel pain!
  • Never push your arms or the position farther from your chest or you might injure yourself.
  • Do not point your elbows outward so much or you will pull a muscle.

Sources and Citations

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Categories: Push Ups and Press Ups