Description:
The diamond push-up is a bodyweight push-up performed with the hands close together under the chest, with the index fingers and thumbs forming a diamond shape. The narrow hand position shifts more of the work onto the triceps and inner chest, making it one of the most effective bodyweight triceps builders.
Benefits:
- Emphasizes the triceps and inner chest.
- Builds pressing strength with no equipment.
- Improves lockout strength.
- Trains core stability.
- Scales to most experience levels.
Profile:
| Equipment: | Bodyweight |
| Type: | Bodyweight (Compound) |
| Resistance Type: | Body Weight |
| Level: | Intermediate |
Muscles:
Primary Muscles
- Triceps Brachii
- Pectoralis Major
Secondary Muscles
- Anterior Deltoid
- Abdominals and Core
Classification:
| Mechanics: | Compound |
| Force: | Push |
| Utility: | Basic |
Instructions:
- Start in a high plank with your hands together under your chest, index fingers and thumbs touching to form a diamond.
- Set your feet about hip width apart and brace your core so your body forms a straight line.
- Lower your chest toward your hands under control, keeping your elbows tracking back rather than flaring wide.
- Descend until your chest is just above your hands.
- Press back up to full elbow extension, keeping your body rigid.
- Repeat for the desired number of reps.
Common Mistakes:
- Flaring the elbows out wide.
- Letting the hips sag.
- Shortening the range of motion.
- Placing the hands too far forward.
- Rushing the reps without control.
Variations:
- Standard Push-Up
- Wide Push-Up
- Close Grip Bench Press
- Weighted Push-Up
Safety Tips:
- Rotate the hands slightly if the wrists feel strained.
- Stop if you feel wrist or elbow pain.
- Build up from standard push-ups first.
- Keep the core braced to protect the lower back.
- Perform from an elevated surface to reduce difficulty.
Additional Information:
Because the diamond push-up loads the triceps heavily, it pairs well with wider pressing movements that emphasize the chest. If full diamond push-ups are too difficult, perform them with your hands on a bench to reduce the load.
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