Diamond Push-Up

Muscles worked

Setup

1. Place your hands on the floor directly under your chest with your index fingers and thumbs touching to form a diamond or triangle shape.
2. Extend your legs behind you into a high plank position with your feet together or slightly apart for stability.
3. Engage your core and glutes to create a straight line from your head to your heels.
4. Position your head so your gaze is slightly in front of your hands to maintain a neutral spine.

How to do it

1. Inhale as you lower your chest toward your hands by bending your elbows, keeping them tucked close to your ribcage.
2. Lower yourself until your chest is just an inch above your hands, ensuring your body remains rigid.
3. Exhale as you press powerfully through your palms to return to the starting position, fully extending your arms without locking the elbows.
4. Maintain a controlled tempo, taking roughly two seconds to lower and one second to press back up.

Form checklist

• Keep elbows tucked at a 45-degree angle or less; do not flare them out to the sides.
• Ensure your hips do not sag or hike upward; maintain a flat back throughout.
• Keep the diamond shape directly under your sternum rather than under your face or neck.
• Maintain full tension in your quads and glutes to stabilize the lower body.

Pro tips

• Focus on 'squeezing' your hands toward each other against the floor to maximize inner chest and tricep recruitment.
• At the top of the movement, push through the floor to slightly protract your shoulder blades for better serratus anterior engagement.

Make it harder

• Elevate your feet on a bench or step to shift more weight onto the upper body and increase the difficulty.
• Perform the movement with a 3-second eccentric (lowering) phase and a 2-second pause at the bottom.

Frequently asked

What muscles does the diamond push-up work?

The diamond push-up primarily targets the triceps, and also works the biceps, forearms, and serratus anterior as secondary muscles.

What equipment do you need for the diamond push-up?

The diamond push-up requires no equipment — just your body weight.

Is the diamond push-up good for beginners?

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

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps
• Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps
• Barbell Incline Close Grip Bench PressIntermediate · triceps