Diamond Push-Up
Arms
Bodyweight & Reps
Bodyweight
Diamond push-ups place your hands close together in a diamond shape, shifting the load from the chest to the triceps. One of the most effective bodyweight tricep exercises available.
How to Do Diamond Push-Up
- Place your hands close together under your chest with thumbs and index fingers forming a diamond shape
- Keep your elbows tucked tight against your body as you lower your chest toward your hands
- Touch your chest to your hands at the bottom for a full range of motion
- Push up by extending your arms, focusing on squeezing the triceps
Form Cues
- Place your hands close together under your chest with thumbs and index fingers forming a diamond shape
- Keep your elbows tucked tight against your body as you lower your chest toward your hands
- Touch your chest to your hands at the bottom for a full range of motion
- Push up by extending your arms, focusing on squeezing the triceps
Common Mistakes to Avoid
- Flaring the elbows outward instead of keeping them tucked against your body
- Sagging your hips — maintain a rigid plank position throughout
- Only going halfway down — full range of motion is essential for tricep activation
Muscles Worked
Primary
Triceps Brachii (All Three Heads)
Secondary
Pectoralis Major (Sternal)
Anterior Deltoid
Core
Recommended Sets and Reps
Strength
4-5 sets
5-8 reps
2-3 min rest
Hypertrophy
3-4 sets
8-15 reps
60-90s rest
Endurance
2-3 sets
15-25 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the diamond push-up work?
Diamond push-ups primarily target all three heads of the triceps brachii, with secondary activation from the inner chest (sternal pectoralis major), anterior deltoid, and core. EMG studies show they produce the highest tricep activation of any push-up variation.
How many diamond push-ups should I be able to do?
Beginners should aim for 5-10 reps, intermediates 15-25 reps, and advanced athletes 30+ reps. Diamond push-ups are significantly harder than standard push-ups — expect about 50-60% of your standard push-up count.
Diamond push-ups vs tricep dips — which is better?
Both are excellent bodyweight tricep exercises. Dips allow heavier loading (especially with added weight) and a deeper stretch, while diamond push-ups also train the core and can be done anywhere. Use dips for strength and diamond push-ups for convenience.
Watch Form Guide on YouTube
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