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Diamond Push-Up

A bodyweight triceps-focused push-up variation with hands placed close together forming a diamond shape.

Video DemonstrationRoyalty-free via Pexels
Diamond Push-Up demonstration

Visual demonstration — Diamond Push-Up

Muscles Worked

Triceps (Primary)ChestAnterior Deltoid

Step-by-Step Instructions

  1. 1Get into push-up position with hands together under your chest
  2. 2Form a diamond shape with your index fingers and thumbs
  3. 3Lower your body until your chest nearly touches your hands
  4. 4Push back up to full arm extension
  5. 5Keep your body in a straight line throughout

Training Recommendations

Strength
Sets4-5
Reps5-8
Rest90-120 sec
Hypertrophy
Sets3-4
Reps10-15
Rest60-90 sec
Endurance
Sets2-3
Reps15-25
Rest30-60 sec

Tips & Variations

  • This significantly increases tricep activation vs standard push-ups
  • Reduce difficulty by doing from knees
  • Keep elbows tucked close to your body

Common Mistakes to Avoid

  • Sagging hips
  • Flaring elbows out wide
  • Not going deep enough

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