Diamond Push-Up
A narrow-hand push-up variation that shifts more of the work onto the triceps.
Equipment: bodyweight
How to do it
- 1Start in a plank position with your hands together under your chest, thumbs and index fingers forming a diamond shape.
- 2Lower your chest toward your hands, keeping your elbows close to your body.
- 3Press back up to the starting position.
Common mistakes
- Letting the elbows flare out wide, which reduces the triceps emphasis and can strain the wrists.
- Sagging the hips instead of keeping a straight body line.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 6-10 | 90-120 sec |
| Build muscle | 3-4 | 8-12 | 90-120 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Diamond Push-Up safe for beginners?
The Diamond Push-Up is tagged intermediate, meaning it generally works best once you already have some push training experience. If you're new to training, the Bench Dip builds the same kind of movement with less demand, which makes it a reasonable place to start.
See the Bench DipWhat muscles does the Diamond Push-Up work?
The primary mover is your triceps. As a push movement, it also involves your chest and shoulders.
How do I make the Diamond Push-Up harder as I get stronger?
Add reps until you reach the top of a challenging range, and slow down the lowering portion to make each rep harder. Once you can do well beyond 15-20 good reps, a harder variation or added load (a weighted vest, a loaded backpack, or a dumbbell) will keep progress going better than piling on more reps.
Related exercises
Learn more
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