Diamond Push Up Against Wall

Muscles worked

Setup

1. Stand facing a wall at arm's length with your feet hip-width apart.
2. Place your hands on the wall at chest height, forming a diamond shape by touching your index fingers and thumbs together.
3. Step your feet back 1-2 feet so your body is at a slight incline, resting on the balls of your feet.

How to do it

1. Inhale and slowly lower your chest toward the wall by bending your elbows, keeping them tucked close to your ribcage.
2. Lower yourself until your chest is a few inches from your hands, maintaining a straight line from your head to your heels.
3. Exhale and drive through your palms to push your body back to the starting position.
4. Maintain a controlled 2-second lowering phase and a powerful 1-second upward phase.

Form checklist

• Keep your core tight and glutes squeezed to prevent your hips from sagging toward the wall.
• Ensure your elbows point diagonally back rather than flaring out to the sides.
• Maintain the diamond hand connection throughout the entire range of motion.
• Keep your shoulders down and away from your ears to avoid neck strain.

Pro tips

• Focus on 'squeezing' the wall inward with your hands to increase pectoral and tricep recruitment.
• At the top of the movement, consciously flex your triceps for a one-second hold to maximize muscle fiber activation.

Make it harder

• Move your feet further away from the wall to increase the incline and the amount of body weight you are pushing.
• Perform the exercise with one hand centered on the wall to transition toward unilateral strength.

Frequently asked

What muscles does the diamond push up against wall work?

The diamond push up against wall primarily targets the triceps, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the diamond push up against wall?

The diamond push up against wall requires no equipment — just your body weight.

Is the diamond push up against wall good for beginners?

Yes. The diamond push up against wall is a beginner-friendly movement and a strong foundation to build on.

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