Diamond Push-up
The diamond push-up is an advanced bodyweight exercise that shifts emphasis onto the triceps by placing the hands in a narrow diamond formation. It also targets the inner chest and shoulders, making it a highly efficient upper-body movement.
How to do it
- Start in a push-up position and place your hands together beneath your chest, forming a diamond shape with your thumbs and index fingers.
- Keep your body in a straight line from head to heels.
- Lower your chest toward your hands by bending your elbows.
- Pause just above the floor, then press back up to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Form a tight diamond with your thumbs and index fingers beneath your chest.
- Keep your body in a straight line from head to heels.
- Tuck your elbows close to your torso as you lower down.
- Pause just above the floor before pressing back up.
Breathing: Inhale as you lower your chest toward the floor, and exhale steadily as you press back up to the starting position.
Common mistakes
- Flaring elbows out wide, which places unnecessary stress on the shoulder joints instead of targeting the triceps.
- Sagging hips, which breaks core tension and reduces the effectiveness of the movement.
- Partial range of motion by not lowering the chest close to the hands, limiting muscle engagement.
Muscles worked
Primary: triceps. Secondary: pectorals, shoulders.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps, rest 60 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
Take care if…
- If you feel sharp wrist or shoulder discomfort, ease off and choose a standard push-up or an elevated variation.
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 diamond push-ups hurt my wrists?
Placing your hands close together puts an unusual angle on the wrists. Try performing them on your knuckles or fists, or use push-up handles to keep your wrists neutral.
What if I can't do a full diamond push-up yet?
Start with standard push-ups or place your hands on an elevated surface like a sturdy table or bench to build the necessary tricep and chest strength.
How often can I include these in my routine?
2 to 3 times per week is plenty for most beginners, allowing your triceps and shoulders enough time to recover between sessions.