Diamond Push-Up

Diagram showing a man performing a diamond push-up, starting in a high plank position and ending in a lowered position with elbows bent, highlighting the chest, shoulders, and triceps muscles.

Exercise Description

The Diamond Push-Up is an advanced bodyweight exercise that places greater emphasis on the triceps while still effectively training the chest and shoulders. The exercise gets its name from the diamond-shaped hand position formed by placing the thumbs and index fingers close together beneath the chest. This narrower hand placement increases elbow extension demands, making it one of the most effective push-up variations for triceps development.

Primary Muscles Worked

  • Triceps Brachii

  • Pectoralis Major (Chest)

Secondary Muscles Worked

  • Anterior Deltoids (Front Shoulders)

  • Serratus Anterior

  • Rectus Abdominis (Abdominals)

  • Obliques

  • Transverse Abdominis

  • Gluteus Maximus

  • Lower Back Muscles (Stabilization)

How to Perform Correctly

Setup

  1. Begin in a high plank position.

  2. Place your hands directly beneath your chest with your thumbs and index fingers touching or nearly touching to form a diamond shape.

  3. Position your shoulders directly above your hands.

  4. Extend your legs behind you with your feet together or slightly apart.

  5. Engage your core and glutes to maintain a straight line from head to heels.

  6. Keep your neck neutral and your gaze slightly forward.

Movement

  1. Lower your body by bending your elbows while keeping them close to your sides.

  2. Continue descending until your chest is just above your hands.

  3. Pause briefly at the bottom position.

  4. Push through your palms and extend your elbows to return to the starting position.

  5. Maintain a rigid body position throughout the movement.

  6. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

Allowing the Hips to Sag

  • Dropping the hips reduces core engagement and places stress on the lower back.

Flaring the Elbows

  • Keep the elbows close to the body to maximize triceps activation.

Using a Partial Range of Motion

  • Lower your chest fully and press back to full extension.

Raising the Hips Too High

  • Maintain a straight body position rather than turning the exercise into a pike.

Letting the Head Drop

  • Keep your neck neutral and aligned with your spine.

Rushing the Movement

  • Perform each repetition with control rather than relying on momentum.

Placing the Hands Too Far Forward

  • Keep the hands positioned directly beneath the chest for proper mechanics.

Arm Exercises