Videos
Instructions
- Start in a high plank position with your hands close together under your chest, forming a diamond shape with your thumbs and index fingers.
- Keep your body in a straight line from head to heels, core engaged.
- Lower your chest toward the diamond shape by bending your elbows close to your sides.
- Pause briefly at the bottom of the movement.
- Push through your palms to return to the starting position.
Technical Tips
- Keep elbows tucked close to your torso to maximize triceps engagement.
- Maintain a straight spine by engaging your glutes and abs.
- Avoid flaring elbows or letting your hips sag.
Breathing Tips
- Inhale as you lower your chest toward the ground.
- Exhale as you push back up to the starting position.
Medical restrictions
- Wrist pain or carpal tunnel syndrome
- Shoulder impingement or rotator cuff injuries
- Elbow tendonitis or joint inflammation
The Diamond push-up is a powerful bodyweight exercise primarily targeting the triceps while also engaging the chest and shoulders. This variation of the traditional push-up requires placing the hands close together beneath the chest in a diamond or triangle shape, which shifts the load away from the chest and onto the triceps. The exercise also activates the anterior deltoids and the inner portion of the pectoral muscles, making it an excellent compound movement for upper body strength and definition. Often used in calisthenics, fitness routines, and strength training programs, the Diamond push-up requires no equipment, making it a highly accessible and efficient option for home workouts. It also improves muscular endurance and joint stability, especially when performed with strict form. The controlled movement and hand positioning demand core engagement, contributing to improved postural control and balance. Diamond push-ups are ideal for intermediate and advanced practitioners looking to intensify their push-up regimen and develop upper-body muscular balance and symmetry.
What muscles do diamond push-ups target the most?
Diamond push-ups primarily target the triceps, with secondary engagement of the chest—especially the inner portion—and front shoulders, making them ideal for upper body strength development.
Are diamond push-ups harder than regular push-ups?
Yes, diamond push-ups are generally more challenging than regular push-ups because they place greater emphasis on the triceps and require enhanced stability and control.
Can I do diamond push-ups every day?
You can perform diamond push-ups daily if your body tolerates it, but it's recommended to allow muscle recovery time and avoid overtraining, especially for beginners.
How can I make diamond push-ups easier?
To make diamond push-ups easier, perform them on your knees or elevate your hands on a bench or step to reduce resistance while maintaining proper form.
Do diamond push-ups build muscle mass?
Yes, diamond push-ups can build muscle mass in the triceps, chest, and shoulders, especially when performed with sufficient volume, consistency, and progressive overload.