Diamond Push-Up
Elbows brush the ribs. The diamond push-up brings the hands together under the chest, which makes it the most triceps-dominant pressing movement you can do with no equipment. Lower the chest to the hands with the elbows tucked. Flaring them moves the load off the arms, and the narrow hand position asks a lot of the wrists.
Setup
- Hands under the chest, index fingers and thumbs touching.
- Body in a straight line from head to heels.
How To Do It
- Lower the chest to the hands with the elbows tucked close to the ribs.
- Touch lightly, then press away.
- Keep the hips locked to the ribcage the whole rep.
Breathing
Inhale down, exhale up.
Common Mistakes
- Flaring the elbows, which moves the load off the triceps.
- Letting the hips sag.
Programming It
Three sets of 6-15.
Why This Exercise Works
Narrowing the hands shortens the chest's leverage and lengthens the triceps', so the load shifts down the arm. It also demands more from the elbow, which is why it is a poor first push-up variation and a good one once ordinary push-ups are easy.
Where You Should Feel It
Triceps first, chest second, with the elbows tucked close. Elbow ache is common if you rush the progression from normal push-ups.
Where It Fits in a Program
The most triceps-dominant bodyweight pressing variation. Build the day around it rather than fitting it in wherever there is a gap.
Progressing and Regressing It
To progress the diamond push-up: elevate the feet, or slow the descent. To regress it: widen the hands slightly, or press from a bench.
Who It's For
Anyone building triceps without equipment. It is not a beginner variation. The narrow hands ask a lot of the elbow, so earn it with standard push-ups first.
Equipment and Substitutions
No equipment needed. When bodyweight stops being a challenge, change the leverage rather than reaching for a dumbbell.
Related Exercises
- Close-Grip Bench Press · Triceps, Chest, Shoulders
- Bench Dip · Triceps
- Tempo Push-Up · Chest, Triceps, Core
- Pike Push-Up · Shoulders, Triceps
- Seated French Press · Triceps
- Dumbbell Skull Crusher · Triceps
- Skull Crusher · Triceps
- Band Triceps Pushdown · Triceps
Common Questions
What muscles does the diamond push-up work?
The diamond push-up primarily trains the triceps, chest.
How many sets and reps should I do?
Three sets of 6-15.
What are the most common diamond push-up mistakes?
Most often: flaring the elbows, which moves the load off the triceps; letting the hips sag.
Can I do this without any equipment?
Yes. This version needs no equipment at all. It trains the triceps, chest using bodyweight alone, which is why it travels well and works as a warm-up, a substitute, or a full session on its own.
Is this safe if I have an existing injury?
The diamond push-up puts the shoulder and elbow under load through a range many people have lost, so a cranky shoulder usually objects here before anything else does. Pain that pinches at a specific point is worth assessing; ordinary training discomfort is not. Not medical advice.