Diamond Push-Up
Stronger arms. Stronger you.
A push-up variation with your hands close together in a diamond shape, shifting the work to your triceps and inner chest. A powerful step up from the standard push-up.
Benefits
- Targets your triceps
- Strengthens your inner chest
- Builds serious upper-body strength
- Improves core stability
- No equipment needed
- A great progression from standard push-ups
Muscles worked
Triceps Chest Shoulders Core
Step by step
1
Start
Get into a push-up position and bring your hands together under your chest so your thumbs and index fingers form a diamond shape.
2
Set
Straighten your body into a line from head to heels, core and glutes engaged.
3
Lower
Bend your elbows and lower your chest toward your hands, keeping elbows close to your body.
4
Push up
Press through your palms to return to the top. Repeat with control.
Tips for best form
Do it right.
- Hands together in a diamond shape under your chest
- Body in a straight line — no sagging hips
- Keep elbows tucked close to your sides
- Lower your chest toward your hands
- Engage your core and glutes throughout
Find your version
1. Knee Diamond Push-UpBeginner
- Knees down
- Reduces load
2. Incline Diamond Push-UpIntermediate
- Hands on a bench
- Easier angle
3. Standard Diamond Push-UpAdvanced
- Full position
- Maximum triceps work
Common mistakes to avoid
- Hips sagging or piking up
- Elbows flaring out
- Not lowering all the way
- Rushing the reps
How much, how often
| Level | Reps | Sets | Rest |
|---|---|---|---|
| Beginner | 5–8 | 2–3 | 60 sec |
| Intermediate | 8–12 | 3–4 | 45–60 sec |
| Advanced | 12+ | 4 | 30–45 sec |
Tips for best results
- Start on your knees if the full version is tough
- Keep elbows close to your body
- Lower with control
- Don't sacrifice form for reps
- Build up gradually