PlanWorkouts

Exercise 0283 · REF soIB2rj

Diamond Push-Up exercise animation

Diamond Push-Up

Category
Upper Arms
Equipment
Body Weight
Target
Triceps

Bringing the hands together under the chest turns a regular push-up into a triceps-dominant movement, since the narrow base forces the elbows to travel close to the body instead of flaring out. It's a straightforward way to test triceps strength without equipment, but the wrists take more strain in this position, so it's worth building up to rather than starting here. Expect noticeably fewer reps than a standard push-up at the same effort level.

How to Do the Diamond Push-Up

  1. Start in a high plank position with your hands close together, forming a diamond shape with your thumbs and index fingers.
  2. Keep your body in a straight line from head to toe, engaging your core and glutes.
  3. Lower your chest towards the diamond shape formed by your hands, keeping your elbows close to your body.
  4. Pause for a moment at the bottom, then push yourself back up to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Diamond Push-Up primarily targets the Triceps, with Chest as the primary synergist muscle group, along with the Shoulders.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have body weight? These target the same triceps with different equipment.

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps

FAQ

What muscles does the Diamond Push-Up work?
The Diamond Push-Up primarily targets the triceps, with the chest and shoulders assisting.
What equipment do I need for the Diamond Push-Up?
The Diamond Push-Up is done with no equipment — just body weight.
What's a good alternative to the Diamond Push-Up?
If you don't have access to the space or setup it needs, the Assisted Standing Triceps Extension (with Towel) targets the same triceps using assisted instead.