Diamond Push-Up
A push-up with the hands close together under the chest forming a diamond shape, placing heavy emphasis on the triceps.
Primary muscles
- Triceps
Secondary muscles
- Chest (Pectoralis Major)
- Front Delts
- Abs (Rectus Abdominis)
- Sets
- 3
- Reps
- 8–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Start in a high plank with hands together under the chest, thumbs and index fingers touching to form a diamond.
Brace the core and keep the body in a straight line.
Lower the chest toward the hands, keeping the elbows close to the body.
Stop when the chest is just above the hands.
Press back up to straight arms.
Breathing: Inhale as you lower, exhale as you press.
Coaching tips
Elbows back, not out
Chest to hands
Plank body
Common mistakes
Flaring the elbows
Hips sagging
Cutting depth short
Safety notes
If the wrists or elbows complain, widen the hands slightly to a close grip rather than a full diamond.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.