Diamond Push-Ups

Description

Diamond Push-Ups are a variation that focuses on triceps development by bringing hands together in a diamond shape.

The AntiSumax technique emphasizes slow, silent, controlled motion for maximum muscle engagement and joint safety.

Muscles Worked

  • Triceps (primary)
  • Pectoralis minor
  • Deltoids (shoulders)
  • Core stabilizers

AntiSumax Technique

  1. Place hands together forming a diamond with thumbs and index fingers
  2. Keep elbows close to body during descent
  3. Lower chest to hands slowly (3-second count)
  4. Press up in controlled motion, maintaining silence
  5. Maintain straight body line throughout

Video Demonstration

Progression Tips

Beginner

Knee diamond push-ups or wall diamond push-ups, 2–3 sets of 5–8 reps.

Intermediate

Standard diamond push-ups, 3–4 sets of 8–12 reps.

Advanced

Weighted or slow-tempo diamond push-ups, 4–5 sets of 12–20 reps.