How To Do A Diamond Pushup: 4 Steps (with Pictures) - WikiHow

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Terms of Use wikiHow is where trusted research and expert knowledge come together. Learn why people trust wikiHow How to Do a Diamond Pushup PDF download Download Article Explore this Article Steps Steps Other Sections Expert Q&A VideoWATCH NOW Tips and Warnings Related Articles References Article Summary Co-authored by Babis Kanellopoulos

Last Updated: June 26, 2025

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This article was co-authored by Babis Kanellopoulos. Babis Kanellopoulos is a Personal Trainer and the Owner of Pod Fitness in London, UK. Babis specializes in helping clients use fitness to overcome difficulties and gain self-confidence. He has experience in kickboxing, long distance running, and martial arts. Pod Fitness sessions combine the focus of personal training with the benefits of small group, personalized, and structured training. This article has been viewed 466,489 times.

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.

How to Do Diamond Push Ups Properly

Start in a standard push up position on your hands and feet. Move your hands under your chest so your thumbs and index fingers form a diamond shape. To perform a rep, lower yourself to the ground, hold it for 1 count, and push yourself back to the starting position.

Steps

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  1. Watermark wikiHow to Do a Diamond Pushup 1 Get on a mat. It's a good idea to do this exercise on a mat, which will slightly cushion your hands.[1] Doing it on a hard surface may be hard on your hands and wrists.
  2. Watermark wikiHow to Do a Diamond Pushup 2 Move into push up position. Face the mat and stretch out your arms and legs a bit to get ready.[2] Advertisement
  3. Watermark wikiHow to Do a Diamond Pushup 3 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.[3]
  4. Watermark wikiHow to Do a Diamond Pushup 4 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.[4]
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Expert Q&A

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  • Question Where do your hands go for diamond push ups? Babis Kanellopoulos Babis Kanellopoulos Personal Trainer Babis Kanellopoulos is a Personal Trainer and the Owner of Pod Fitness in London, UK. Babis specializes in helping clients use fitness to overcome difficulties and gain self-confidence. He has experience in kickboxing, long distance running, and martial arts. Pod Fitness sessions combine the focus of personal training with the benefits of small group, personalized, and structured training. Babis Kanellopoulos Babis Kanellopoulos Personal Trainer Expert Answer Keep your hands straight beneath your shoulders. Make sure that your index fingers are touching, forming a diamond shape. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 3 Helpful 14
  • Question Should beginners do diamond push-ups? Babis Kanellopoulos Babis Kanellopoulos Personal Trainer Babis Kanellopoulos is a Personal Trainer and the Owner of Pod Fitness in London, UK. Babis specializes in helping clients use fitness to overcome difficulties and gain self-confidence. He has experience in kickboxing, long distance running, and martial arts. Pod Fitness sessions combine the focus of personal training with the benefits of small group, personalized, and structured training. Babis Kanellopoulos Babis Kanellopoulos Personal Trainer Expert Answer You can do diamond push-ups as long as you keep their core engaged, elbows in, and neck relaxed. Make sure you go all the way down and all the way up to complete the full range of motion. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 0 Helpful 16
  • Question Would this exercise be healthy for teenagers? Community Answer Community Answer Yes, this exercise would be healthy for anybody who is capable of performing it. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 6 Helpful 42
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Video

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Tips

  • Don't lock your arms on the way up! Thanks Helpful 12 Not Helpful 1
  • 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. Thanks Helpful 8 Not Helpful 2
  • Make sure you don't push yourself too far, as you are just learning. Thanks Helpful 10 Not Helpful 4
Show More Tips Submit a Tip All tip submissions are carefully reviewed before being published Name Please provide your name and last initial Submit Thanks for submitting a tip for review! Advertisement

Warnings

  • 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! Thanks Helpful 74 Not Helpful 10
  • Never push your arms or the position farther from your chest or you might injure yourself. Thanks Helpful 57 Not Helpful 22
  • Do not point your elbows outward so much or you will pull a muscle.[5] Thanks Helpful 0 Not Helpful 0
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References

  1. ↑ https://youtu.be/Y2GOq2uDME0?t=23
  2. ↑ https://www.tomsguide.com/news/i-did-diamond-push-ups-every-day-for-a-week-heres-what-happened-to-my-body
  3. ↑ Babis Kanellopoulos. Personal Trainer. Expert Interview
  4. ↑ Babis Kanellopoulos. Personal Trainer. Expert Interview
  5. ↑ https://my.clevelandclinic.org/health/diseases/22336-muscle-strains

About This Article

Babis Kanellopoulos Co-authored by: Babis Kanellopoulos Personal Trainer This article was co-authored by Babis Kanellopoulos. Babis Kanellopoulos is a Personal Trainer and the Owner of Pod Fitness in London, UK. Babis specializes in helping clients use fitness to overcome difficulties and gain self-confidence. He has experience in kickboxing, long distance running, and martial arts. Pod Fitness sessions combine the focus of personal training with the benefits of small group, personalized, and structured training. This article has been viewed 466,489 times. 10 votes - 82% Co-authors: 23 Updated: June 26, 2025 Views: 466,489 Categories: Push Ups and Press Ups Article SummaryX

A diamond pushup is a more challenging variant on the traditional pushup. To get started, get on your hands and knees on an exercise mat, as if you were preparing to do a regular pushup. Then, move your hands together so they’re beneath your chest. Touch your thumbs and forefingers together so your hands form a diamond shape. Put your legs straight out behind you, with your toes on the floor. Keeping your back straight and your core tight, slowly lower your chest down to the floor. Make sure your hands stay in the diamond position the whole time. From there, carefully push yourself back up again. Repeat the exercise as many times as you like. For tips on how to avoid hurting yourself while doing diamond pushups, scroll down! Did this summary help you?YesNo

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Reader Success Stories

  • Johnny

    Johnny

    Aug 5, 2016

    "I feel stronger just by watching this tutorial. No need to actually do the push up now. This how-to was enough."
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Did this article help you?

Yes No Advertisement Cookies make wikiHow better. By continuing to use our site, you agree to our cookie policy. Babis Kanellopoulos Co-authored by: Babis Kanellopoulos Personal Trainer Co-authors: 23 Updated: June 26, 2025 Views: 466,489 82% of readers found this article helpful. 10 votes - 82% Click a star to add your vote Johnny

Johnny

Aug 5, 2016

"I feel stronger just by watching this tutorial. No need to actually do the push up now. This how-to was enough." Varun Singh

Varun Singh

Mar 15, 2016

"Awesome body weight exercise." Share yours! More success stories Hide success stories

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