Diamond Push Ups
Diamond Push Ups is a bodyweight strength exercise targeting the triceps. The diamond hand position places maximum emphasis on the triceps while the chest and shoulders serve as supporting muscles.
How to do it
- Begin in a push-up position and bring your hands together under your chest, forming a diamond shape with your index fingers and thumbs.
- Keep your elbows close to your body as you lower your chest toward your hands.
- Lower until your chest nearly touches your hands.
- Press back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Form cues
- Place your hands together under your chest with index fingers and thumbs forming a diamond shape.
- Keep your elbows tucked close to your ribcage as you lower down.
- Engage your core and glutes to keep your body in a straight line.
- Lower your chest until it nearly touches your hands, then press back up.
Breathing: Inhale as you lower your body down, and exhale steadily as you press back up to the starting position.
Common mistakes
- Flaring your elbows out wide puts unnecessary stress on the shoulder joints instead of targeting the triceps.
- Sagging your hips compromises core stability and strains your lower back.
- Shortchanging the range of motion by not lowering your chest fully reduces the muscle activation.
Muscles worked
Primary: triceps. Secondary: chest, shoulders.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps, rest 60 seconds
Lose weight
3 sets × 8–12 reps, rest 60 seconds
Build muscle
3–4 sets × 6–10 reps, rest 90 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel wrist or elbow discomfort, ease off or choose a gentler 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
What should I do if diamond push-ups hurt my wrists?
If you experience wrist discomfort, try performing them on your knuckles or using push-up handles to keep your wrists in a neutral position.
Why do I feel this more in my chest than my triceps?
Feeling it in your chest is normal since it is a secondary muscle, but if it takes over entirely, check that your hands are not placed too high up on your chest.
How often can I do diamond push-ups in my weekly routine?
2 to 3 times per week with at least one rest day in between is plenty for most beginners to recover and build strength.