Diamond Push Up

The Diamond Push Up is a bodyweight push-up variation that increases tricep focus by placing the hands close together under the chest.

Strength exercises

Bodybuilding exercises

HIIT exercises

Chest

Arms

Shoulders

Bodyweight exercises

Fatigue level

Low 3/3 High

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Diamond Push Up

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Diamond Push Up

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The Diamond Push Up is a bodyweight exercise that strongly emphasizes the triceps while still engaging the chest and shoulders. By positioning the hands close together beneath the chest, the movement shifts more load toward elbow extension, making the arms work harder than in a standard push-up.

This hand position increases intensity and requires greater control through the pressing phase. Alongside tricep strength, the exercise also challenges core stability, as maintaining proper body alignment becomes more demanding with the narrower base of support.

The Diamond Push Up is commonly used in strength training, bodyweight workouts, and calisthenics programs. It works well as a progression once regular push-ups are mastered and can be adjusted by performing it on the knees or slowing the tempo to match different strength levels.

How to Perform the Diamond Push Up

Begin in a plank position with your hands directly under your shoulders, fingers pointing forward and arms fully extended.
Bring your hands close together under your chest so your thumbs and index fingers touch to form a diamond or triangle shape.
Keep your body in a straight line from head to heels by engaging your core and glutes, avoiding any sagging or pike in your hips.
Inhale as you slowly lower your chest toward your hands by bending your elbows, keeping them tucked close to your sides rather than flaring outward.
Continue lowering until your chest nearly touches the diamond formed by your hands, while maintaining tension throughout your entire body.
Exhale forcefully as you push through your palms to straighten your arms and return to the starting position.
Keep your neck neutral throughout the movement by focusing your gaze slightly ahead of your hands rather than looking up or down.
Complete the desired number of repetitions while maintaining proper form, slowing down the movement if needed to ensure quality over quantity.

Important information

Make sure your elbows track backward at approximately a 45-degree angle to your torso to reduce shoulder strain, avoiding excessive flaring.
If the exercise is too challenging, modify by performing it from your knees while maintaining the same rigid body alignment from knees to shoulders.
Keep your wrists stacked directly under the heel of your palm to prevent unnecessary strain on the joint.
Avoid excessive forward head posture by imagining a broomstick along your spine from your head to your tailbone.

FAQ - Diamond Push Up

What muscles do diamond push-ups target?

Diamond push-ups primarily target the triceps brachii (back of arms), with significant activation of the chest (pectoralis major) and front shoulder muscles (anterior deltoids). Research shows they create up to 2.5 times more triceps activation than standard push-ups.

How can I modify diamond push-ups if they're too difficult?

Beginners can perform diamond push-ups from the knees rather than toes, which reduces the resistance by approximately 40%. Alternatively, you can elevate your hands on a stable surface like a bench or step to decrease the difficulty while maintaining proper form.

Are diamond push-ups safe for my wrists and elbows?

The narrow hand position can increase stress on wrists and elbows compared to standard push-ups. Ensure your wrists align directly under your shoulders, avoid flaring elbows past 45 degrees, and consider wrist stretches before starting. If you have existing joint issues, consult with a physical therapist before attempting.

How many diamond push-ups should I aim for in a workout?

For strength development, aim for 3-4 sets of 8-12 repetitions with proper form. If incorporating them into HIIT circuits, 30-45 second work periods are effective. Progress gradually by adding 1-2 repetitions each week rather than sacrificing technique for higher numbers.

What are the most common form mistakes with diamond push-ups?

The three most common mistakes are: allowing the hips to sag (which strains the lower back), positioning hands too far forward (creating excessive wrist strain), and not lowering to proper depth. Keep your core engaged throughout the movement and aim to touch your chest to your hands at the bottom position.