Incline Diamond Push Up

Muscles worked

Setup

1. Place your hands on an elevated surface like a bench or step, with index fingers and thumbs touching to form a diamond shape.
2. Step your feet back until your body forms a straight line from your head to your heels.
3. Position your hands directly under your chest with your feet hip-width apart for a stable base.

How to do it

1. Lower your chest toward your hands by bending your elbows, inhaling deeply as you descend.
2. Keep your elbows tucked close to your torso at roughly a 45-degree angle to maximize triceps recruitment.
3. Push through your palms to return to the starting position, exhaling as you fully extend your arms.
4. Maintain a controlled tempo, taking two seconds to lower and one second to push back up.

Form checklist

• Keep your core and glutes tight to maintain a straight spine and prevent hip sagging.
• Ensure your neck remains in a neutral position by looking at the bench, not your feet.
• Maintain the diamond hand contact throughout the entire range of motion.
• Avoid flaring your elbows out wide to minimize shoulder joint stress.

Pro tips

• Focus on squeezing your chest and triceps together at the top of the movement for maximum muscle fiber recruitment.
• Distribute your weight evenly across your palms rather than just the base of your hands to improve stability.

Make it harder

• Lower the height of the incline to increase the resistance and move closer to a flat push-up.
• Incorporate a three-second pause at the bottom of the rep to increase time under tension and remove momentum.

Frequently asked

What muscles does the incline diamond push up work?

The incline diamond push up primarily targets the triceps, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the incline diamond push up?

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

Is the incline diamond push up good for beginners?

The incline diamond push up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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