Strength Training · Bodybuilding · Calisthenics
Diamond Push-Up
The diamond push-up is a close-hand push-up that emphasizes your triceps while also training your chest, shoulders, and control of your body position.
- Intermediate
- Compound
- Low injury risk
- Rest 1 min
How to do it
- Kneel on the floor.
- Place your palms close together beneath your chest, with your thumbs and index fingers forming a diamond shape.
- Extend your legs into a high plank supported by your palms and toes.
- Lower your chest toward your hands until it nearly touches them.
- Press your body back up until your arms are straight.
Form cues
- Keep your elbows near your sides.
- Keep your neck in line with your back.
- Exhale as you press up.
Common mistakes
- Letting your hips sagTighten your abs and glutes so your hips move with your shoulders.
- Forcing your fingers to touchLeave a small gap between your hands if touching your fingers makes your wrists uncomfortable.
- Bouncing out of the bottomLower slowly enough to reverse direction without using momentum.
Safety
The narrow hand position can irritate your wrists or elbows if forced beyond a comfortable position. Fatigue can also cause you to collapse toward the floor.
- Use a dry, nonslip surface for your hands.
- End the set before you lose control of the lowering phase.
- Lower your knees to the floor if you cannot complete a repetition.
- Stop if you feel sharp or increasing joint pain.
If you have ongoing wrist, elbow, or shoulder pain, choose a comfortable easier variation or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 5–12 reps
- Rest
- 1 min
Use an easier variation if you cannot reach the lower end of the range with controlled repetitions.