How to Do the Diamond Push-Up

The diamond push-up brings your hands together under your chest so your triceps do more of the pressing. It is an intermediate bodyweight move for lifters wanting extra tricep work from a push-up.

Triceps BodyweightIntermediate

Log every set of your Diamond Push-Up in Superlift

Muscles worked

Primary

Triceps

Secondary

Chest
Shoulders

How to do the Diamond Push-Up

1
Start in a high plank with your hands close together under your chest.
2
Touch your thumbs and index fingers to form a diamond, or keep your hands just narrower than shoulder-width.
3
Brace your abs and squeeze your glutes.
4
Lower your chest toward your hands, keeping your elbows close to your sides.
5
Stop just above your hands.
6
Press back up to straight arms.
7
Keep your body in one line.

Form cues to remember

Elbows close to your sides
Body in one straight line
Chest to your hands
Push the floor away

Common mistakes

Elbows flaring out

Keep them tucked close to your ribs.

Sagging hips

Squeeze your glutes and abs.

Hands too close and wrists hurting

Widen your hands slightly until your wrists feel comfortable.

Partial range

Lower until your chest is close to your hands.

Sets and reps

Muscle growth	3–4 sets of 8–15 reps, 60–90 seconds rest
Strength	3 sets of 5–10 reps with a slow lowering
Endurance	2–3 sets of 15–25 reps

A close hand position stresses your wrists and elbows. Widen your hands or switch to knee push-ups if it hurts.

Superlift for iPhone

Track your Diamond Push-Up and watch it go up

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