Push-Up Variations to Level Up Your Workouts: Diamond, Wide & Pike

Push-ups are one of those classic exercises everyone knows about — and for good reason. They don’t need fancy equipment, they can be done anywhere, and they work multiple muscles at once. But here’s the thing: doing the same push-up over and over can get boring, and your muscles will eventually stop growing if they’re not challenged in new ways.

That’s where push-up variations come in. By changing your hand position or body angle, you can target different muscles, build more strength, and keep your workouts exciting. Today, we’re looking at **three awesome variations** you can start doing right now: **diamond push-ups** for the triceps, **wide push-ups** for the chest, and **pike push-ups** for the shoulders.

1. Diamond Push-Ups 

What they are:

Diamond push-ups are a twist on the classic push-up where you bring your hands together under your chest so your thumbs and index fingers form a diamond shape.

Muscles worked:

These are all about the **triceps** — the muscles at the back of your upper arms. They also hit your chest and shoulders, but the triceps are the main stars here.

How to do them:

1. Get into a push-up position but bring your hands close together, making a diamond shape with your thumbs and index fingers.

2. Keep your body in a straight line from head to heels — no sagging hips or raised bums.

3. Bend your elbows and lower your chest towards your hands.

4. Push yourself back up to the starting position.

5. Repeat for as many reps as you can with good form.

Tips:

* Keep your elbows close to your body as you lower down.

* If it’s too tough at first, drop your knees to the floor and do the movement from there.

* Breathe in as you go down, breathe out as you push up.

Why you should try them:

Diamond push-ups are a killer way to build stronger, more defined arms. If you’ve ever wanted that toned look when you flex, these should be in your routine.

2. Wide Push-Ups – Chest Power

What they are:

Wide push-ups are done with your hands placed further apart than the standard push-up — usually a few centimetres wider than shoulder-width.

Muscles worked:

These focus on the **chest muscles** (pecs) more than regular push-ups, while still engaging your shoulders and triceps.

How to do them:

1. Start in a push-up position but place your hands wider than your shoulders.

2. Keep your core tight and your body straight.

3. Lower your chest towards the floor, keeping your elbows pointing outwards at about a 45-degree angle.

4. Push back up to the starting position.

5. Repeat.

Tips:

* Don’t go *too* wide — you want your elbows to bend naturally without straining your shoulders.

* Keep your neck in a neutral position (look at the floor, not ahead).

* Slow and controlled movements will give better results than rushing through.

Why you should try them:

Wide push-ups give your chest muscles a deep stretch and work them harder than normal push-ups. If you want to build a bigger, stronger chest, these are perfect.

3. Pike Push-Ups – Shoulder Strength

What they are:

Pike push-ups look a little different — you start in a position where your hips are raised, and your body forms an upside-down V shape.

Muscles worked:

These target your **shoulders** (especially the front part) and also engage your triceps and upper chest. They’re great for building strength for overhead movements like handstands or presses.

How to do them:

1. Start in a push-up position, then walk your feet closer to your hands so your hips lift into the air, forming a V shape.

2. Keep your arms straight and your head between your arms.

3. Bend your elbows and lower the top of your head towards the floor.

4. Push yourself back up.

5. Repeat.

Tips:

• Keep your core engaged so you don’t arch your lower back.
• The closer your feet are to your hands, the harder it gets.
• If it’s too tough, try doing them with your hands on an elevated surface like a bench or chair.

Why you should try them:

Pike push-ups are one of the best bodyweight exercises for shoulder strength — perfect if you want those strong, rounded shoulders that pop.

You don’t have to do all three variations in one session, but you can for a killer upper body workout. Here’s a sample routine you can try:

1. Diamond Push-Ups – 3 sets of 8–12 reps

2. Wide Push-Ups – 3 sets of 8–12 reps

3. Pike Push-Ups – 3 sets of 8–12 reps

Rest: Take 60–90 seconds between sets.

If you can’t do the full number of reps, that’s fine — do as many as you can, rest, and then continue until you hit your goal. Over time, you’ll get stronger and be able to do more.

---

Final Thoughts

Push-ups might seem basic, but with a few smart variations like diamond, wide, and pike push-ups, they can become a powerful tool for building a strong, toned upper body. Whether you’re training at home, in the gym, or even at the park, these moves require no equipment — just your body and some determination.

Remember: start with proper form, take your time, and be consistent. Strength doesn’t happen overnight, but every rep you do is one step closer to your goals.

TRAIN - TRANSFORM - TOGETHER