Diamond Push-up
What Diamond Push-up really gives you is triceps mass behind every press, driven by pure bodyweight leverage.
How to do Diamond Push-up
- Start in a high plank position with your hands close together, forming a diamond shape with your thumbs and index fingers.
- Keep your body in a straight line from head to toe, engaging your core and glutes.
- Lower your chest towards the diamond shape formed by your hands, keeping your elbows close to your body.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Diamond Push-up Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Add reps first, then slow the lowering phase.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Diamond Push-up Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Slamming into lockout and jarring the elbow
Finish firm but stop just short of a hard snap at the top.
Easier and Harder Than Diamond Push-up
Swap Diamond Push-up For
Diamond Push-up — Frequently Asked Questions
How do you do the Diamond Push-up?
Start in a high plank position with your hands close together, forming a diamond shape with your thumbs and index fingers. Keep your body in a straight line from head to toe, engaging your core and glutes. Lower your chest towards the diamond shape formed by your hands, keeping your elbows close to your body. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Diamond Push-up work?
The Diamond Push-up primarily targets the triceps. It is classified as a arms exercise and is performed with your bodyweight only.
How many sets and reps of the Diamond Push-up should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Diamond Push-up good for beginners?
Yes. The Diamond Push-up is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Diamond Push-up?
Try the Dumbbell Incline Two Arm Extension, Band Close-grip Push-up or the Cable Two Arm Tricep Kickback. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
