Animated GIF · Available via API
gif_boxDiamond Push-up
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
Body WeightCategory
strength
Mechanic
compound
Cal/min
5.5
Force
push
Diamond Push-up is a intermediate multi-joint compound pushing exercise targeting the Triceps in the Upper Arms region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
list_alt Step-by-Step Instructions
Start in a high plank position with your hands close together, forming a diamond shape with your thumbs and index fingers.
Keep your body in a straight line from head to toe, engaging your core and glutes.
Lower your chest towards the diamond shape formed by your hands, keeping your elbows close to your body.
Pause for a moment at the bottom, then push yourself back up to the starting position.
Repeat for the desired number of repetitions.
grid_view More Upper Arms Exercises
warning Common Mistakes
Hands Spread Too Wide
Placing the hands farther apart than a true diamond shape reduces tricep isolation and shifts load to the chest, negating the exercise's primary purpose. Form the diamond directly beneath your sternum so both index fingers and thumbs touch.
Elbows Drifting Sideways
Allowing the elbows to flare outward during the descent increases impingement risk and removes tension from the triceps. Keep the elbows tracking straight back alongside the torso throughout the movement.
Forward Head Posture
Letting the chin jut forward as fatigue sets in compresses the cervical spine and destabilises the upper body. Pack the chin slightly and keep your gaze about 30 cm ahead of your hands.
shuffle Variations & Progressions
Close-Grip Push-Up
A slightly wider close-grip (hands under shoulders, not touching) is a good stepping stone for those who struggle with the diamond position, reducing wrist strain while still emphasising the triceps.
Diamond Push-Up on Knees
Performing the diamond variation from the knees reduces the load by approximately 50%, making it accessible for beginners or as a burnout finisher when full reps are exhausted.
Weighted Diamond Push-Up
Adding a weight plate to the upper back raises the difficulty, progressively overloading the triceps without needing any equipment beyond the push-up itself.
Diamond Push-Up Hold
Pausing for 2–3 seconds at the bottom of each rep with elbows bent builds isometric tricep strength and improves lockout power for pressing movements.
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