Diamond Push-Up

What is the Diamond Push-Up?

The diamond push-up is a bodyweight triceps compound: a push-up with the hands close together under the chest, forming a diamond shape with the thumbs and index fingers. The narrow hand position shifts the work from the chest onto the triceps, making it an equipment-free way to train them hard.

Muscles worked

Primary: Triceps

The triceps extends the elbows to press the body up; the close hand placement increases the elbow range and makes the triceps the main driver.

Secondary: Chest, Shoulders

The chest and front shoulders assist in pressing the torso away from the floor, though less than in a standard-width push-up.

How to perform the Diamond Push-Up

1. Get into a push-up position and place the hands close together under the chest so the thumbs and index fingers form a diamond shape.
2. The narrow hand placement shifts emphasis from the chest onto the triceps by forcing more elbow extension.
3. Brace the core and glutes so the body holds a straight line from heels to head with no sagging hips.
4. Lower the chest toward the hands by bending the elbows, keeping them tracking back close to the ribs rather than flaring wide.
5. Descend until the chest lightly touches the hands, maintaining the rigid plank the whole way.
6. Press back up by extending the elbows, driving the floor away until the arms are straight.

Suggested working range: 8–15 reps. Default progression: double progression.

Mechanics

A bilateral bodyweight horizontal press with a narrow hand position: the elbows and shoulders both move, so it’s a compound. Bringing the hands together under the chest tucks the elbows and makes elbow extension (the triceps) the dominant action.

Form cues

• •Place the hands together under the chest so the thumbs and index fingers form a diamond.
• •Keep the elbows tucked close to the body as you lower rather than flaring them out.
• •Hold a rigid, braced plank from heels to head. No sagging hips.
• •Lower until the chest nearly touches the hands, then press to a full lockout.

Common mistakes

• •Letting the hips sag toward the floor so the lower back arches under load.
• •Flaring the elbows wide, which shifts the work back onto the chest and off the triceps.
• •Piking the hips up to shorten the range and avoid pressing the full bodyweight.
• •Only doing partial reps that never bring the chest down to the hands.

Variations & alternatives

• •Standard push-up, a wider hand position that shifts emphasis to the chest.
• •Bench dip, another bodyweight triceps option using a bench.
• •Close-grip bench press, a weighted barbell version of the same triceps emphasis.
• •Triceps pushdown, a cable isolation when you want to load the triceps directly.

Tricep Pushdown

Triceps · Cable

Overhead Tricep Extension

Triceps · Dumbbell

Skull Crusher

Triceps · Barbell

Tricep Dip

Triceps · Bodyweight

Close-Grip Bench Press

Triceps · Barbell

Programming: sets, reps & when to use it

Program the diamond push-up in the library’s 8–15 rep range as a bodyweight triceps builder, useful at home or as a finisher. Once you can exceed the range easily, slow the tempo, elevate the feet, or add load in a pack to keep it challenging. Keep the elbows tucked and the body rigid.

Frequently asked questions