Diamond Push-Up
The Diamond Push-Up primarily works the Anterior Deltoid, Triceps (Lateral Head), Triceps (Long Head), with secondary activation of the Pectoralis Major (Sternal), Triceps (Medial Head) and stabilizer support from the Rectus Abdominis, Serratus Anterior, Transverse Abdominis. It is a bodyweight compound exercise at intermediate difficulty.
Push-up performed with hands close together forming a diamond shape emphasizing triceps.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Anterior Deltoid, Triceps (Lateral Head), Triceps (Long Head) |
| Secondary | Pectoralis Major (Sternal), Triceps (Medial Head) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
- Primary Muscle Triceps (Lateral Head) (triceps)
- Primary Muscle Triceps (Long Head) (triceps)
Secondary Muscles
- Secondary Muscle Pectoralis Major (Sternal) (chest)
- Secondary Muscle Triceps (Medial Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Position body with proper alignment. Execution: Press weight forward and away from chest until arms are extended. Return to starting position under control. Repeat. Comments: Maintain control throughout movement to fully engage the Triceps (Long Head), Triceps (Lateral Head), Anterior Deltoid.
Alternative Exercises
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