← All triceps exercises Beginner

Diamond Push-Up

A bodyweight push-up variation that emphasizes the triceps by narrowing the hand position into a diamond shape.

Setup

Form a diamond shape with your hands. Thumbs and index fingers touching, positioned directly under your chest.

Movement

Set your body in a straight line. Same plank-like position as a standard push-up — head to heels in one rigid line. Lower with control. Bend your elbows, keeping them closer to your body than a standard push-up, lowering your chest toward your hands.

Return

Press back up. Extend your arms fully, maintaining the straight body line throughout.

Common Mistake to Avoid

Letting the hips sag or pike up. Same core-engagement issue as any push-up variation — the body should move as one rigid unit.

Equipment None (bodyweight)
Primary Muscles Triceps
Secondary Muscles Chest, front shoulders

Why it matters

Bringing the hands close together underneath the chest, forming a diamond shape with the thumbs and index fingers, shifts significantly more of a push-up's workload onto the triceps compared to a standard hand position. It's a genuinely effective, equipment-free way to build tricep strength and endurance.

How to do it

  1. Form a diamond shape with your hands. Thumbs and index fingers touching, positioned directly under your chest.
  2. Set your body in a straight line. Same plank-like position as a standard push-up — head to heels in one rigid line.
  3. Lower with control. Bend your elbows, keeping them closer to your body than a standard push-up, lowering your chest toward your hands.
  4. Press back up. Extend your arms fully, maintaining the straight body line throughout.

Common mistakes

  • Letting the hips sag or pike up. Same core-engagement issue as any push-up variation — the body should move as one rigid unit.
  • Flaring the elbows out wide. Wide elbows reduce the tricep emphasis that makes this variation valuable — keep them closer to your torso.
  • Attempting it before a standard push-up is comfortable. The narrow hand position increases difficulty — build a solid standard push-up base first.
  • Rushing the reps to complete more. Quality, controlled reps build more real strength than fast, sloppy ones.

Sets & reps by level

Beginner

3 sets of as many reps as possible with good form — knee diamond push-ups are a reasonable starting progression.

Intermediate

3–4 sets of 10–15 reps with strict form.

Advanced

4–5 sets of 15–20+ reps, or add difficulty with feet elevated once standard reps become easy.

← All triceps exercises Next: Bench Dip →

Log your next diamond push-up session in seconds.

Track sets, reps, and weight without breaking your rest.

Start Your 14-Day Trial