Diamond Push Up
The diamond push up is a bodyweight tricep-emphasis exercise building lockout strength for HYROX Sled Push and Wall Balls.
Definition
The diamond push up is a push-pattern bodyweight exercise performed with your hands close together, forming a diamond shape with your thumbs and index fingers. The narrow hand position shifts emphasis from the chest to the triceps, building the lockout strength and pressing endurance needed for HYROX® sled work.
Technique & Form
- Starting position: Plank position with hands together, thumbs and index fingers forming a diamond under your chest.
- Descent: Lower your chest toward your hands. Elbows stay close to your sides. 2-second eccentric.
- Bottom position: Chest touches or nearly touches your hands.
- Press: Push back to full arm extension, squeezing your triceps.
- Breathing: Inhale on the descent, exhale on the press. Perform 3 sets of 10-20 reps.
Muscles Worked
- Primary movers: Triceps, anterior deltoid, inner pectorals
- Stabilizers: Core (anti-extension), serratus anterior
Common Mistakes
- Flaring elbows: Keep elbows tucked at 30-45 degrees for maximum tricep activation.
- Sagging hips: Maintain a rigid plank throughout the movement.
Benefits
Diamond push ups build tricep endurance with bodyweight only. They are more challenging than standard push ups and develop the lockout strength that supports all pressing movements.
HYROX® Context
Tricep endurance supports the Sled Push (sustained arm extension) and Wall Balls (overhead lockout phase). Diamond push ups are an excellent bodyweight option for pressing endurance. Programme 3 sets of 10-20 reps as a warm-up, burnout, or travel workout.
Variations & Alternatives
- Bench Dip - Another bodyweight tricep exercise.
- Close Grip Bench Press - Loaded tricep pressing.
- Decline Push Up - Elevated feet for upper-chest emphasis.
FAQ
Diamond push ups or close grip bench for HYROX®? Close grip bench allows progressive overload. Diamond push ups are equipment-free. Use both depending on training context.
How many should I do? 3 sets of 10-20 reps. If you can do 20+ easily, elevate your feet or add a weight vest.
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