Decline Diamond Push-Up
Challenge your chest & triceps with Decline Diamond Push-Ups! A tough variation for serious strength gains.
The Decline Diamond Push-Up is a compound exercise that mainly works the chest and triceps, with help from the shoulders and core. You'll need: exercise bench.
Required Equipment
Decline Diamond Push-Up Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)
Decline Diamond Push-Up Variations and Alternatives
How to do the Decline Diamond Push-Up
Step 1: Place a bench or an elevated surface behind you for positioning your feet.
Step 2: Squat down and place your hands on the floor before you, close together, forming a diamond shape with your thumbs and index fingers touching.
Step 3: Step back and position your feet on the bench, ensuring your body is declined and forms a straight line from your heels to your head.
Step 4: Engage your core, keeping your body straight at all times during the exercise.
Step 5: Lower your body toward the ground by bending your elbows until your chest nearly contacts your hands. Keep your elbows close to your body.
Step 6: Push back up to the initial position, fully extending your arms.
Step 7: Maintain the diamond hand placement consistently throughout the exercise.
Step 8: Repeat for the targeted number of repetitions and sets. This exercise notably targets the lower chest and emphasizes tricep engagement.
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Decline Diamond Push-Up FAQs
What muscles does the Decline Diamond Push-Up work?
The Decline Diamond Push-Up mainly works the chest and triceps, with help from the shoulders and core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Decline Diamond Push-Up?
Exercise bench.
Is the Decline Diamond Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Decline Diamond Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Decline Diamond Push-Up variations and alternatives?
Similar exercises include the Decline Diamond Pike Push-Up, Box Decline Kneeling Push-Up, Decline Kneeling Push-Up and Decline Push-Up.
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