The diamond push-up brings the hands together under the chest so the thumbs and index fingers form a diamond. This narrow hand position increases the demand on the triceps and inner chest, turning the basic push-up into a harder bodyweight triceps exercise that needs no equipment.
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How effective is this exercise for you?
3
Sets
15
Reps
Bodyweight
Equipment
6.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Triceps
➕
Secondary
Chest
📋 How To Perform Diamond Push-Up
1
Get into push-up position with hands together, forming a diamond shape with thumbs and index fingers.
2
Keep elbows tucked close to your ribs as you lower.
3
Lower your chest to your hands, then press back up.
4
Keep your body in a straight line from head to heels throughout.
5
This narrow hand position heavily emphasizes the triceps.
💡 Benefits of Diamond Push-Up
Builds pressing strength and triceps endurance anywhere, and the narrow hand position makes the exercise noticeably harder than a standard push-up without any added weight. It also reinforces core stability in the plank position.
📈 Sets, Reps & Programming
Do 3 sets of 8 to 15 reps after your regular push-ups. If a full diamond push-up is too hard, use a slightly wider hand position or perform the reps from the knees until you build strength.
⚠️ Common Mistakes to Avoid
Flaring the elbows out wide so the movement loses its triceps focus
Letting the hips sag toward the floor and straining the lower back
Placing the hands so far forward that the shoulders take over
✅ Pro Tips
Keep the elbows brushing the ribs as you lower the chest to the hands
Squeeze the glutes and abs so the body stays in a straight line
🛡️ Safety Notes
The narrow hand position increases wrist and elbow stress. Warm up the wrists first, and use a slightly wider diamond or push-up handles if the wrists hurt.
🔁 Progressions & Regressions
Make it harderelevate the feet on a bench or add a weighted backpack.
Make it easierknee diamond push-ups or standard push-ups with a narrow hand position.
Do diamond push-ups build bigger triceps than regular push-ups?
They put more load on the triceps, so they are a stronger triceps stimulus, while regular push-ups train the chest more. Using both gives balanced pressing development.
Why do my wrists hurt in the diamond position?
The hands are close together and rotated inward, which loads the wrists. Widen the hand position slightly, warm up first or hold push-up bars.
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