Eccentryx / Exercise Atlas / arms
Diamond push-up
Hands diamond under chest, elbows track back alongside ribs, lower and press.
Muscles
- Primary
- triceps
- Supporting
- inner chest
Mechanics
- Pattern
- horizontal press
- Equipment
- bodyweight
- Geometry
- 90° Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Triceps doing most of the work; inner chest assists at the lockout.
- Progression
- Elevate feet to add overhead component and increase load.
- Regression
- Wide-hand push-up first — build pressing base before narrowing.
Watch for
- Elbows flaring wide (becomes a chest push-up)
- Hips sagging
- Wrists twisted instead of stacked under the diamond
Substitutions
- Close-grip bench press
- Tricep pushdown (rope)
- Push-up (RKC tension)