Diamond Push-ups

How to do it

Hands form a diamond shape directly under the sternum. Keep elbows tucked tight to the ribcage as you lower the chest to the hands.

The coaching cue

"Shave your ribs with your elbows." If your elbows flare out on a diamond push-up, you will destroy your rotator cuff.

What changes inside an AMRAP

Muscular failure happens suddenly here. Break your sets earlier than you think you need to.

Common mistakes

• Letting the elbows drift outward as the set gets hard.
• Setting the hands under the face rather than the sternum, pushing the shoulders forward.

Workouts that use diamond push-ups

• Gravity Well

  5 minute AMRAP — 15 Glute Bridges, 10 Diamond Push-ups

• The Diverter

  10 minute AMRAP — 16 Reverse Lunges (Total), 8 Diamond Push-ups, 10 Sprawls

• The Steady State

  15 minute AMRAP — 20 Air Squats, 10 Diamond Push-ups, 20 Down-Ups

• Shock Front

  15 minute AMRAP — 12 Combat Sprawls, 10 Diamond Push-ups, 12 W-Press Ups, 8 Broad Jumps

• Pectoral Panic

  5 minute AMRAP — 5 Diamond Push-ups, 5 Standard Push-ups, 5 Wide Push-ups

• Tension Shift

  10 minute AMRAP — 10 Diamond Push-ups, 16 Single-Leg Glute Bridges (Total)

• The Spire

  15 minute AMRAP — 10 Diamond Push-ups, 20 Fast Calf Raises, 20 Bicycle Crunches

• The Centurion

  20 minute AMRAP — 10 Diamond Push-ups, 15 V-Ups, 20 Fast Calf Raises, 40 High Knees

• Shockwave

  20 minute AMRAP — 15 Down-Ups, 10 Diamond Push-ups, 15 Fast Calf Raises, 15 Butterfly Sit-ups

• The Shield

  20 minute AMRAP — 20s Hollow Hold, 10 Diamond Push-ups, 20 Fast Calf Raises, 15 Combat Sprawls

• Dorsal Barricade

  20 minute AMRAP — 20s Glute Bridge Hold, 12 W-Press Ups, 10 Diamond Push-ups, 30 Jumping Jacks

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.