Close Grip (Diamond) Push-up
The close grip diamond push-up is a bodyweight exercise targeting the triceps with secondary pectoral involvement. The narrow hand placement intensifies triceps engagement and inner chest activation compared to a standard push-up.
How to do it
- Start in a push-up position with your hands placed close together beneath your chest, forming a diamond with your thumbs and index fingers.
- Keep your body in a straight line and engage your core.
- Lower your chest toward your hands by bending your elbows.
- Pause just above the floor.
- Press back up to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Form a triangle with your thumbs and index fingers directly under your chest.
- Keep your elbows tucked close to your ribs as you lower your body.
- Engage your core and squeeze your glutes to maintain a straight line from head to heels.
- Lower your chest until it is just above your hands before pressing back up.
Breathing: Inhale as you lower your body toward the floor, and exhale powerfully as you press back up to the starting position.
Common mistakes
- Flaring elbows outward, which places unnecessary stress on the shoulder joints and reduces triceps engagement.
- Sinking the hips or sagging the lower back, which reduces core activation and puts pressure on the spine.
- Using a partial range of motion by not lowering the chest fully, which limits muscle development in the triceps and chest.
Muscles worked
Primary: triceps. Secondary: pectorals, shoulders.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps, rest 75 s
Lose weight
3 sets × 8–12 reps, rest 60 s
Build muscle
3–4 sets × 6–10 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel wrist discomfort, ease off or place your hands on an elevated surface like a sturdy desk to reduce the angle.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this more in my shoulders than my triceps?
This often happens if your hands are placed too high up toward your face or if your elbows flare outward. Try shifting your hands slightly lower down your ribcage and keep your elbows tucked close to your sides.
Can I do these on my knees if regular ones are too hard?
Yes, performing them from your knees is a great way to build the required upper body strength before progressing to your toes.
How often should I include diamond push-ups in my routine?
2 to 3 times per week with at least one rest day in between sessions is plenty for recovery and strength building.