Diamond Push-Ups
The Diamond Push-Ups is a bodyweight exercise that primarily targets the chest. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Diamond Push-Ups
- 1Start in a high plank with your hands under your chest, thumbs and index fingers touching to form a diamond, legs straight, and your body in a straight line from head to heels with your core tight.
- 2Bend your elbows to lower your chest toward your hands, keeping your elbows close to your sides, then press back up to the starting position; breathe in as you lower and breathe out as you push up.
Coach tips
- If this feels too hard, drop to your knees or elevate your hands on a bench or sturdy surface until you get stronger.
- Keep your body straight—don’t let your hips sag or your lower back arch, and keep your neck in line with your spine.
- Avoid letting your elbows flare out wide; keep them close to your body to protect your shoulders and better target your triceps and chest.
Train chest smarter
One rep, one set. Hypro turns the Diamond Push-Ups into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Diamond Push-Ups weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much chest you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Diamond Push-Ups fits right into proven hypertrophy and strength templates.
