Move · Videos · Technique · 3 min

Diamond Push-Ups: Form and Progression

Diamond Push-Ups: Form and Progression — video by Minus The Gym Play · 3:19

Video by Minus The Gym on YouTube · Open on YouTube

Shows how to move from standard push-ups to close push-ups to diamond push-ups, and how hand position keeps the elbows tucked so the triceps do more of the work. For people who can already do a few push-ups.

  • 3 min
  • Intermediate
  • Low impact (no jumping)
  • No equipment
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Step by step 5

Tap a time to watch that step in the video.

  1. Hand placement: keep your thumbs level, making a triangle rather than a diamond, so your elbows don't flare. 0:20
  2. Step 1, standard push-ups: hands shoulder width, elbows about 45 degrees, abs and glutes tight; eight solid reps. 0:51
  3. Step 2, close push-ups: hands closer but thumbs not touching, elbows tucked; eight reps before moving on. 1:12
  4. Step 3, diamond push-ups: walk the hands in until the thumbs touch, form the triangle and keep the elbows in. 1:44
  5. Recap: hands under the bottom of your chest, elbows close to the ribs, abs and glutes squeezed so hips don't sag. 2:15

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Make a triangle with your thumbs level so the elbows don't flare
  • Place your hands under the bottom of your chest
  • Squeeze abs and glutes so the hips don't sag

What it works

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Shoulders takes loadstandard, close and diamond push-ups
  • Elbows takes loadclose and diamond push-ups, triceps work
  • Wrists & hands takes loadhands under chest, thumbs and fingers in a triangle
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Minus The Gym; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety