Why Do Diamond Push Ups Hurt? All The Answers Here

why do diamond push ups hurt

Why Do Diamond Push Ups Hurt? All The Answers Here

Diamond push-ups, a popular variation of the conventional push-up, are renowned for their ability to target the triceps and chest muscles.

However, they’re also infamous for causing discomfort and pain, particularly in the wrists and elbows.

This pain is often a result of improper form or technique, emphasizing the importance of understanding the correct way to perform diamond push-ups. Preventing injury is crucial, and it begins with recognizing the importance of proper form.

Why Do Diamond Push Ups Hurt?

Diamond push-ups, a variation of the conventional push-up, often cause discomfort or pain, particularly in the wrists and elbows. This discomfort is primarily due to the narrow hand position and increased load on the triceps, which can lead to an overload if the exercise is performed improperly or too frequently. Common mistakes such as flaring the elbows or improper contraction of the scapula can exacerbate this discomfort, leading to potential injuries such as sprains or tendonitis. Therefore, understanding the biomechanics of diamond push-ups and the importance of proper form is crucial to perform this exercise safely and effectively.

So, why do diamond push ups hurt? Let’s find out…

Understanding Diamond Push-Ups

Diamond push-ups are named for the diamond shape your hands make when placed together on the ground. This exercise is a compound movement, meaning it works multiple muscle groups at once. The primary muscles targeted are the triceps, followed by the pectorals (chest muscles) and the deltoids (shoulder muscles).

The biomechanics of diamond push-ups are slightly different from those of conventional push-ups. The narrow hand position places a greater load on the triceps and the wrists. This increased load, coupled with the extended range of motion, makes diamond push-ups more challenging than their conventional counterparts.

Here are a few reasons why diamond push-ups are harder:

  • Increased Triceps Engagement: The narrow hand position in diamond push-ups places more emphasis on the triceps, making the exercise more challenging if your triceps are not as strong.
  • Greater Range of Motion: Diamond push-ups increase the range of motion you work through, which can make the exercise more difficult.
  • Wrist Position: The hand position in diamond push-ups can put more strain on your wrists, which can lead to discomfort if not done correctly.

Understanding these factors can help you perform diamond push-ups more effectively and safely, reducing the risk of injury and discomfort.

Common Mistakes and Their Consequences

When performing diamond push-ups, there are several common mistakes that can lead to discomfort or injury.

  • Flaring of the Elbows: One of the most common mistakes is flaring the elbows out to the sides. This not only reduces the effectiveness of the exercise by shifting the focus away from the triceps, but it also puts unnecessary strain on the wrists and shoulders. Keeping your elbows tucked in close to your body can help maintain proper form and reduce the risk of injury.
  • Improper Contraction of the Scapula: Another common mistake is failing to properly contract the scapula (shoulder blades). This can lead to an imbalance in the load distribution during the exercise, placing more strain on the wrists and elbows. Proper scapular contraction helps stabilize the upper body and maintain proper form during the exercise.
  • Narrow Hand Position: While the narrow hand position is a defining characteristic of diamond push-ups, it can also contribute to discomfort and injury if not properly managed. This position places a greater load on the elbows, which can lead to pain if the exercise is performed improperly or too frequently without adequate rest.

By being aware of these common mistakes and taking steps to avoid them, you can perform diamond push-ups more safely and effectively.

Related: Cant Do Diamond Push Ups? 10 Hacks And Tips To Perfection

The Role of Triceps in Diamond Push-Ups

The triceps play a crucial role in diamond push-ups. Due to the narrow hand position, these muscles bear a significant portion of the body’s weight during the exercise. This can lead to an overload of the triceps, particularly if the exercise is performed with improper form or too frequently without adequate rest.

Overloading the triceps can lead to a condition known as triceps tendonitis, characterized by inflammation and pain in the triceps tendon. This is often the source of elbow pain experienced during diamond push-ups.

Understanding the role of the triceps in diamond push-ups and the potential for overload can help you approach the exercise with caution and proper form, reducing the risk of injury and ensuring a more effective workout.

Potential Risks of Diamond Push-Ups

Diamond push-ups, while effective, can pose certain risks if not performed correctly.

  • Risks to the Wrists and Elbows: The narrow hand position in diamond push-ups can put a significant amount of strain on the wrists and elbows. This can lead to discomfort and, in some cases, injuries such as sprains or tendonitis.
  • Progressing Too Quickly: Another risk is progressing too quickly. Increasing the intensity or frequency of your diamond push-ups without giving your body adequate time to adapt can lead to overuse injuries. It’s important to gradually increase your workout intensity to give your muscles and joints time to adjust.
  • Long-Term Risks of Improper Form: Performing diamond push-ups with improper form over a long period can lead to chronic injuries. These can include conditions like carpal tunnel syndrome, tendonitis, and other musculoskeletal disorders.

Understanding these risks can help you approach diamond push-ups with caution and respect for your body’s limits.

How to Perform Diamond Push-Ups Correctly

Performing diamond push-ups correctly can help you avoid the potential risks associated with this exercise. Here’s a step-by-step guide to proper form:

  1. Start in a high plank position with your hands close together, forming a diamond shape with your thumbs and index fingers.
  2. Keep your body in a straight line from your head to your heels.
  3. Lower your body until your chest nearly touches your hands, keeping your elbows close to your body.
  4. Push your body back up to the starting position.

Here are some tips to avoid common mistakes:

  • Keep your elbows close to your body to avoid flaring.
  • Engage your core to maintain a straight body line.
  • Don’t rush the exercise. Perform each rep with control.

If you’re experiencing pain during diamond push-ups, consider making some adjustments:

  • Widen your hand position slightly to reduce strain on your wrists and elbows.
  • Perform the exercise on your knees to reduce the load on your upper body.
  • If pain persists, consider consulting a fitness professional or physical therapist for personalized advice.

Remember, the key to a safe and effective workout is proper form and gradual progression.

Related: Why Are Diamond Push Ups So Hard? (10 Things To consider)

Recovery Matters

CBD, or cannabidiol, has been gaining attention for its potential to alleviate pain and inflammation, which could be beneficial for those experiencing discomfort from diamond push-ups. According to a study published in the European Journal of Pain, CBD can help reduce pain and improve sleep without any adverse side effects.

When applied topically, CBD may help manage pain and inflammation in the joints, potentially providing relief for the wrists and elbows, which are often strained during diamond push-ups.

For a comprehensive understanding of CBD and its benefits, check out this beginner’s guide.

As always, it’s recommended to consult with a healthcare provider before starting any new supplement regimen.

Beginners Workout to Try

Here’s a simple workout routine that includes diamond push-ups:

Warm-Up (5-10 minutes)

Light cardio such as jogging in place or jumping jacks.

Dynamic stretches focusing on the upper body.


Standard Push-Ups: 3 sets of 10-15 reps

Diamond Push-Ups: 3 sets of 5-10 reps (or as many as you can do with proper form)

Plank: 3 sets of 30 seconds to 1 minute

Mountain Climbers: 3 sets of 15 reps per side

Tricep Dips: 3 sets of 10-15 reps

Cool Down (5-10 minutes)

Light cardio to bring down the heart rate (e.g., walking)

Static stretches focusing on the muscles worked during the workout


Why are diamond push-ups so difficult?

Diamond push-ups are more difficult than conventional push-ups due to the increased load on the triceps and the greater range of motion. The narrow hand position also places more strain on the wrists, making the exercise more challenging.

Is diamond push-up effective?

Yes, diamond push-ups are an effective exercise for targeting the triceps, chest, and shoulders. However, they must be performed with proper form to be effective and to avoid injury.

How to do diamond push-ups without wrist pain?

To avoid wrist pain, ensure your hands are positioned correctly and that you’re not flaring your elbows. If pain persists, consider adjusting your hand position or performing the exercise on your knees to reduce the load on your wrists.

Final Thoughts…

Diamond push-ups are a challenging but effective exercise for strengthening the upper body. However, they must be performed with proper form to avoid injury and to maximize their effectiveness.

Remember, the importance of proper form cannot be overstated.

If you experience persistent pain during diamond push-ups, don’t ignore it. Seek professional advice to ensure you’re performing the exercise correctly and safely. Stay strong, stay safe, and keep pushing up!

Do you find diamond push ups hard? Have our tips been beneficial to your training? We’d love to hear your feedback, so please share your thoughts in the comments section below.

If you’re a sports enthusiast who utilizes CBD for optimal recovery after intense workouts, then you’ve found your tribe. Welcome to Sport CBDs, where we push our limits in training and prioritize recovery in the most effective way possible.

We regularly share workout routines on our YouTube channel and offer a range of health and fitness products designed to give you that competitive edge.

Why not explore the high-quality CBD products we proudly feature on our site? Visit the Sport CBDs Store by clicking here. In addition to CBD, we also offer an array of fitness clothing and yoga accessories to complement your active lifestyle.

Until next time, we wish you the best in your fitness journey. Remember, your progress is our passion. Stay strong and keep pushing!

Beginners Upper Body Kettlebell Workout


Founder – Sport CBDs

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