Diamond Push Up
The diamond push up is a bodyweight exercise targeting the chest with strong emphasis on the triceps. The close diamond-shaped hand position shifts the workload to the inner chest and upper arms, making it one of the most effective bodyweight movements for triceps development.
How to do it
- Begin in a plank position and bring your hands together beneath your sternum, touching your thumbs and index fingers to form a diamond shape.
- Keep your elbows close to your body throughout the movement and engage your core.
- Lower your chest toward your hands in a controlled manner until it nearly touches the floor.
- Pause briefly at the bottom, then press back up to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Form a diamond shape with your thumbs and index fingers under your chest.
- Keep your elbows tucked close to your ribcage as you lower down.
- Engage your core and keep your hips aligned with your shoulders.
- Lower until your chest nearly touches your hands, then press back up.
Breathing: Inhale as you lower your body toward the floor in a controlled motion, and exhale steadily as you press back up to the starting position.
Common mistakes
- Flaring the elbows out wide, which places unnecessary stress on the shoulder joints and reduces triceps engagement.
- Sagging the hips toward the floor, which breaks core tension and places pressure on the lower back.
- Partial range of motion by not lowering the chest enough, reducing the overall muscle activation.
Muscles worked
Primary: chest. Secondary: upper arms, shoulders.
Suggested sets & reps
Get fitter
3 sets x 8-10 reps, rest 60 s
Lose weight
3 sets x 8-12 reps, rest 60 s
Build muscle
3-4 sets x 6-10 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp wrist or elbow discomfort, ease off or switch to a standard push-up 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?
The close hand placement increases the angle of wrist extension. If you feel discomfort, try placing your hands slightly forward or practicing on your knuckles.
Are diamond push ups supposed to target the chest or triceps?
They work both, but the close hand position places a much heavier emphasis on the triceps compared to a standard push up.
What if I cannot do a single full diamond push up?
Start with knee push ups using the same close hand position, or practice standard push ups to build foundational upper body strength first.