Diamond Push Ups
- Beginner
- Bodyweight
The diamond push up brings the hands together under the chest to form a diamond shape, which narrows the press path and shifts the load almost entirely onto the triceps. The chest still helps, but the long range of elbow extension is what makes this variation a serious arm builder without weights.
How to do the Diamond Push Ups
- Get into a high plank with your hands directly under your chest, thumbs and index fingers touching.
- Set your feet about hip-width apart and lock your body into a long line from head to heels.
- Brace your core and squeeze the glutes so the hips stay in line throughout the rep.
- Lower your chest toward your hands while keeping the elbows tucked close to your ribs.
- Pause briefly when the chest is just above your hands, feeling the triceps fully loaded.
- Press back up to full arm extension by driving through the triceps, then repeat for reps.
Muscles worked
- Primary:
- Triceps
Why train it
- Builds triceps size and strength with only bodyweight.
- Develops a stronger lockout that carries into pressing lifts.
- Trains a tight, elbow-tucked press pattern that protects the shoulders.
Common mistakes
- Flaring the elbows out wide, which turns the lift back into a chest push up and removes the triceps focus.
- Letting the hips sag or pike, which breaks the plank line and shifts strain into the lower back.
- Not bringing the hands close enough so the diamond shape disappears and the lift loses its triceps bias.
- Cutting the range short by stopping high above the hands instead of touching down for full triceps stretch.
Frequently asked questions
What muscles do Diamond Push Ups work?
Diamond Push Ups train the triceps, and little else. No other group takes a meaningful share of the load, which is what makes this a clean way to target the triceps directly.
What equipment do I need for Diamond Push Ups?
None. Diamond Push Ups are a bodyweight movement, so your own weight is the resistance and floor space is the only requirement.
Are Diamond Push Ups suitable for beginners?
Yes. Diamond Push Ups are rated beginner: you are the load, so there is no weight to get wrong. Add reps or time only once the position holds from the first of them to the last.
Can I do Diamond Push Ups at home?
Yes, anywhere. There is nothing to buy and nothing to set up, which makes Diamond Push Ups one of the movements worth keeping for days you never reach a gym.
How many sets and reps of Diamond Push Ups should I do?
Three to four sets taken within a rep or two of failure. There is no weight to add here, so progress by slowing the lowering phase, pausing at the hardest point, or moving to a harder variation once you can clear 15 clean reps.
What are good alternatives to Diamond Push Ups?
Floor Press, Reverse-Grip Tricep Pushdown, and Smith Machine Close Grip Bench Press train the same primary muscles as Diamond Push Ups. Pick whichever one matches the equipment in front of you.