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 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. 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, building a base with the Overhead Dumbbell Tricep Extension first is a reasonable place to start.
See the Overhead Dumbbell Tricep ExtensionWhat 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?
Since this is a bodyweight movement, progress by adding reps or sets before anything else, slowing the tempo down (especially the lowering portion), or shortening rest between sets. Once bodyweight reps stop feeling challenging, that's usually the sign to add external load or move to a more advanced variation.
Related exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.