Diamond Push-Up

Push horizontal · reps · bilateral The last bilateral tier. Triceps lockout and the compact press — elbows close to the body — that the one-arm push-up demands.

The movement

From a plank, hands together under the sternum with index fingers and thumbs touching to form a diamond, lower until the lower chest meets the hands, then press back to a clean lockout. The narrow hand position forces the triceps to do more and keeps the press tight to the ribs.

Set-up — and what each part is for

  • Hands together under the sternum, index fingers and thumbs touching. This is what loads the triceps and forces the elbows to stay tucked.
  • Feet on the balls of the feet, heels lifted, hip-width.
  • Body one straight line. Glutes squeezed, abdominals braced, ribs down. → Feel the front panel hard; the lower back stays neutral.
  • Shoulders down, packed; serratus active under the armpit.
  • Neck neutral, eyes slightly ahead.

The rep — rehearse it before you do it

  • Down (1–2 s). Elbows skim the ribs — no bell-shaped flare. The lower chest descends to meet the hands. → Feel the triceps and the inner chest take the load, with the lat catching the descent at the side of the trunk.
  • Bottom. Lower chest at the hands, brief still pause. → Feel the shoulders set, not strained; the trunk has not softened.
  • Up. Press back to a complete lockout. Shoulders stay packed down, not shrugging toward the ears.

Watch for

  • Elbows flaring out to cheat the load → keep them grazing the ribs.
  • Lower back arching as the trunk softens → re-brace before each descent.
  • Range cut short at the bottom → the chest must reach the hands.
  • Shoulders shrugging up at lockout → keep them packed down.

Breathing

Brace at the top, hold through the descent, pressurized exhale through the lockout.

Within the level

  • Harder: 3 s descent; pause at the bottom; feet together to tighten the line.
  • Easier: hands a touch farther apart — keep the elbows tucked.

Dose

Test a clean max; work at half (rounded down), max 5 reps per set, spread through the day. Stop each set well short of failure.