Uploaded June 2016 | Updated September 2026, 4 hours ago
How to do Diamond Push-Ups Tutorial!
In this video, I will show you how to do correct diamond pushups.
What you can expect from the video:
- Diamond Pushups are a pushup variation, where you form a diamond shape with your thumb and your hands.
- You place this diamond shape directly under your shoulders, like in normal pushups. The diamond form projects to the area between your sternum and your collarbones.
- Your feet have to be closely together the whole time. Your body is in a straight line (no sagging at the hips), your head is in a neutral position and you try to maintain a hollow body position in the upper body.
- You initiate the diamond pushup by leaning forward with your feet. This lean will allow your forearms to remain straight during the whole pushup movement.
- While going down, your forearms are straight, until you have about 90° degrees between your upper and lower arms.
- Now you push back up, until you are at the top position.
- At the top position, push a little harder and further, so that you come back into the hollow body position.
- Repeat for reps.
Mistakes that are common:
- Hands not in a diamond shape. Some different shapes are okay, but the whole thing is called diamond pushup. So we should at least take the position that gave the pushup it's name, right? Too much inward rotation with the hands will cause elbow flaring.
- Feet wide apart. This makes the pushup easier and makes it harder for you to track your progress.
- Not in a straight line/hollow body position). This is bad because it can put stress on your lower back/spine.
- Elbow flaring to the side. This is bad because it stresses the supraspinatus tendon and can cause impingement.
- Elbow flaring backwards (no straight forearms). This is bad, because it puts lots of unnecessary stress on your elbow joints.
- Half Reps.
- Splashing diamonds. This is a mistake where people lack the strength to do a proper diamond pushup. Thus, they "splash" down into the floor and press themselves up with bad form. Don't do this. Drop your ego and go back to normal pushups.
How to do Diamond Push-Ups Tutorial!
In this video, I will show you how to do correct diamond pushups.
What you can expect from the video:
- Diamond Pushups are a pushup variation, where you form a diamond shape with your thumb and your hands.
- You place this diamond shape directly under your shoulders, like in normal pushups. The diamond form projects to the area between your sternum and your collarbones.
- Your feet have to be closely together the whole time. Your body is in a straight line (no sagging at the hips), your head is in a neutral position and you try to maintain a hollow body position in the upper body.
- You initiate the diamond pushup by leaning forward with your feet. This lean will allow your forearms to remain straight during the whole pushup movement.
- While going down, your forearms are straight, until you have about 90° degrees between your upper and lower arms.
- Now you push back up, until you are at the top position.
- At the top position, push a little harder and further, so that you come back into the hollow body position.
- Repeat for reps.
Mistakes that are common:
- Hands not in a diamond shape. Some different shapes are okay, but the whole thing is called diamond pushup. So we should at least take the position that gave the pushup it's name, right? Too much inward rotation with the hands will cause elbow flaring.
- Feet wide apart. This makes the pushup easier and makes it harder for you to track your progress.
- Not in a straight line/hollow body position). This is bad because it can put stress on your lower back/spine.
- Elbow flaring to the side. This is bad because it stresses the supraspinatus tendon and can cause impingement.
- Elbow flaring backwards (no straight forearms). This is bad, because it puts lots of unnecessary stress on your elbow joints.
- Half Reps.
- Splashing diamonds. This is a mistake where people lack the strength to do a proper diamond pushup. Thus, they "splash" down into the floor and press themselves up with bad form. Don't do this. Drop your ego and go back to normal pushups.
