Diamond Push Up
Push-up with hands close together in a diamond shape under the chest — heavy triceps emphasis, brutal at higher reps.
Level: Foundation
Primary: Chest Triceps
Secondary: Shoulder
Movement: Compound
Tags: Push
Type: Functional Fitness (Obstacle & Hybrid)
Equipment: Body Weight
Sports: Football Gymnastics MMA Wrestling
Target muscles
The triceps brachii take the largest share of the work — the close hand placement shifts the elbow path inward, which means the triceps drive the lockout while the chest does relatively less. The pectoralis major contributes (the inner-chest fibers especially), but the dominant stimulus is triceps. The anterior deltoid assists. The serratus anterior holds the scapulae stable. The trunk braces against bodyweight. As triceps exercises go, the diamond push-up is one of the few that builds substantial triceps strength with no equipment.
How to perform
Setup
Get into a push-up position with the hands placed close together under the chest — thumbs and index fingers touching to form a diamond shape (or just close together if the diamond is uncomfortable). Body in a straight line from heels to head, trunk braced, glutes squeezed.
Execution
Lower the chest toward the diamond by bending the elbows — they should tuck close to the body, not flare wide. The chest touches or nearly touches the hands at the bottom. Pause briefly. Press back up to full lockout, the triceps doing visible work in the upper half of the press. The body line stays straight throughout. Slow controlled tempo; bouncing into the bottom invites elbow strain.
Common mistakes
- Flaring the elbows wide. They tuck close to the body — that's what loads the triceps.
- Hips sagging or piking up. The body line stays straight.
- Going too close with the hands if the wrists or shoulders complain. The diamond is the ideal, but slightly wider works if the joints rebel.
- Cutting the range. Touch the hands or come within an inch every rep.
- Going too soon on shoulders that aren't ready. Build standard push-up volume first.
Progressions and regressions
Regress to standard push-ups (wider hands) until you can do twelve clean reps. Then narrow the hands gradually — close-grip push-ups before the full diamond. To progress, work diamond push-ups with feet elevated (decline diamond), one-arm push-up progressions, or weighted vest push-ups for added load.
Programming notes
Excellent at-home triceps builder. 3-4 sets of 8-15 reps, two or three times a week. Pair with regular push-ups for total chest-and-triceps work. The elbow load is higher than a standard push-up — if elbows get cranky, drop the volume or substitute another triceps exercise. Useful in calisthenics-focused programs where dips or barbell triceps work isn't an option.
