📖 Static demo — read-only snapshot

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Diamond Push-Up

Draftstrength50%intermediate-advanced⬤ expert-opinion evidence
Evidence chain View FHIR resource(snapshot)movements → muscles → citations · and the interoperable FHIR form · served as a static snapshot here, not the live API route

Why Include This

A push-up progression that adds difficulty through hand position rather than body angle — useful when the goal is elbow-extensor strength and the athlete already owns the full-range push-up.

Evidence basis: expert-opinion

Positions & Range of Motion

Start
prone plank position, hands together under the sternum forming a triangle, feet together
End
elbows extended, chest over the hands, trunk line unchanged
Range of Motion
full elbow flexion to extension; chest to the hands

How to Perform

Push-up with the hands together beneath the sternum, index fingers and thumbs forming a triangle. The narrow base increases the elbow-extension demand and reduces the pectoral contribution relative to a shoulder-width push-up.

Watch on YouTube↗

Opens a YouTube search for “Diamond Push-Up”

Equipment:none (bodyweight)
Starting position: prone

Coaching Cues

  1. 1

    Keep your elbows brushing your ribs on the way down

    (verbal)
  2. 2

    Stop if your wrists complain — the narrow hand position loads them more

    (verbal)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3×5–10, 2×/week (consensus programming, not RCT-derived)

Muscles Involved (7)

Primary Movers

Triceps Brachii

Secondary Movers

Pectoralis Major— Contribution falls relative to a shoulder-width push-up as the hands narrow.
Anterior Deltoid

Stabilizers

Serratus Anterior
Rectus Abdominis
Transversus Abdominis
Gluteus Maximus

Easier Variations ↓

1

Push-Up

Regress to Push-Up.

Target Movements (4)

Elbow FlexionHumeroulnar Joint
Elbow ExtensionHumeroulnar Joint
Shoulder Horizontal AdductionGlenohumeral Joint
Scapular ProtractionScapulothoracic Articulation

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Pushing (Doors, Carts)

Research Notes

claude-researched 2026-08 (bodyweight ladders). Rung ordering is community consensus, not trial evidence — see source bodyweight-progression-consensus-2026. EMG and RCT sourcing pending.

Evidence Sources (1)