Diamond Push-Up
A close-grip push-up variation that significantly increases tricep activation. Your hands form a diamond shape beneath your chest.
Important: You Can't "Spot Reduce" Fat
This exercise strengthens Triceps, but fat loss happens holistically across your entire body through consistent training and nutrition. You cannot target fat loss in specific areas. The key is full-body balanced training combined with a sustainable calorie deficit. This is how your body naturally reduces fat over time.
How to Do It
- 1Start in plank position
- 2Bring hands together beneath your chest
- 3Form a diamond/triangle shape with thumbs and index fingers touching
- 4Keep body in straight line, core engaged
- 5Lower chest toward your hands
- 6Keep elbows close to your sides
- 7Lower until chest nearly touches your hands
- 8Push back up, squeezing triceps at the top
Common Mistakes to Avoid
Make It Easier
- Incline diamond push-up
- Knee diamond push-up
- Hands slightly apart
Make It Harder
- Decline diamond push-up
- Pause at bottom
- Slow eccentric (3-5 seconds down)
Why This Matters for Busy Parents
As a busy parent, you need exercises that deliver results without requiring gym memberships, expensive equipment, or hours of your day. The diamond push-up is perfect because:
- No equipment needed - do it at home, anytime, anywhere
- Time-efficient - takes just 2 minutes per set
- Builds real strength - targets triceps for functional fitness
- Quiet enough - won't wake sleeping kids or bother neighbors
- Small space - requires minimal room
Remember: consistent, sustainable training is better than sporadic intense sessions. Focus on form, build gradually, and trust the process.