Diamond Press

Muscles worked

Setup

1. Begin in a high plank position with your hands positioned directly under the center of your chest.
2. Bring your hands together so your index fingers and thumbs touch, forming a diamond or triangle shape.
3. Position your feet hip-width apart for stability or together to increase the core demand.
4. Engage your glutes and core to create a straight line from your head to your heels.

How to do it

1. Inhale as you slowly lower your chest toward the center of the diamond, keeping your elbows tucked close to your ribs.
2. Lower until your chest is just an inch above your hands, maintaining a controlled 2-second descent.
3. Exhale and push powerfully through your palms to return to the starting position.
4. Lock out your elbows briefly at the top to maximize triceps contraction before beginning the next repetition.

Form checklist

• Keep your elbows tucked at a 45-degree angle or less; do not flare them out to the sides.
• Maintain a neutral spine and avoid letting your hips sag or your lower back arch.
• Ensure your hands remain directly under your chest rather than drifting toward your face.
• Keep your neck neutral by looking at a spot on the floor slightly ahead of your hands.

Pro tips

• Imagine trying to 'squeeze' your hands together against the floor throughout the movement to increase pectoral and triceps activation.
• Focus on pushing through the base of your palms to shift the maximum load onto the triceps.

Make it harder

• Elevate your feet on a bench or step to shift more weight onto the upper chest and anterior deltoids.
• Add a 3-second pause at the bottom of the movement to eliminate momentum and increase time under tension.

Frequently asked

What muscles does the diamond press work?

The diamond press primarily targets the pectorals and triceps, and also works the abs, deltoids, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the diamond press?

The diamond press requires no equipment — just your body weight.

Is the diamond press good for beginners?

The diamond press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps
• Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps
• Barbell Pullover-To-PressIntermediate · deltoids, pectorals, and triceps
• Baseball HitAdvanced · biceps, deltoids, glutes, hamstrings, lats, obliques, pectorals, quadriceps, and triceps