Diamond Push-up
Use your bodyweight to press. Keep a straight body, lower the chest, and press up. Targets biceps/triceps and forearms; no equipment needed. Builds biceps thickness and arm shape.
Basic Info
- Primary Muscle Group
- Arms
- Detailed Muscles
- Biceps / Brachialis / Triceps / Forearms
- Equipment
- Bodyweight
- Also Known As
- ダイヤモンド腕立て
How to Perform
- Set a stable position and brace your torso.
- Press with control without using momentum.
- Lower under control while keeping range of motion.
Form Tips
- Do not shrug your shoulders
- Keep wrists neutral
- Avoid excessive momentum
Pro Tips
- Keeping elbows fixed helps target the working muscle.
- Control the lowering phase instead of rushing reps.
Rep Guide
General guidelines. Adjust based on your goal, experience, and condition.
- Strength: 1-5 reps
- Hypertrophy: 6-12 reps
- Endurance: 13-20 reps
Get the app
Log your trainingand workoutsin Biggr.Start for freeright now.
Social Videos