What makes the diamond push-up different from a regular push-up?

The narrow hand placement shifts the mechanical load away from the chest and places a significantly higher demand on the triceps. It requires more stability and elbow extension strength than the standard variation.

Is this exercise safe for people with wrist pain?

The close-grip position can be taxing on the wrists due to the angle of extension. If you experience discomfort, try performing them on a pair of hex dumbbells to keep your wrists in a neutral position.

How can I make diamond push-ups easier if I cannot do one yet?

You can scale the movement by placing your knees on the floor while maintaining a straight line from your head to your knees. Alternatively, perform the exercise with your hands on an elevated surface like a bench.

How many repetitions should I perform for triceps growth?

Aim for 3 to 4 sets of 8 to 15 repetitions. Focus on a controlled downward phase to maximize time under tension for the muscle fibers.

How to Do Diamond Push-ups: Form, Benefits, and Tips

Master the diamond push-up with our expert guide. Learn correct form to target your triceps, avoid common mistakes, and build upper body strength.

How to Perform

Assume a standard plank position with your hands placed directly under your chest.
Brought your hands together so that your index fingers and thumbs touch, forming a diamond or triangle shape.
Engage your core and glutes to maintain a straight line from your head to your heels.
Lower your chest toward your hands by bending your elbows, keeping them tucked close to your sides.
Pause momentarily at the bottom when your chest is just above your hands.
Press through your palms to return to the starting position while maintaining your back alignment.
Exhale as you reach the top of the movement and reset for the next repetition.

Common Mistakes

Flaring the elbows out wide which increases shoulder strain
Allowing the hips to sag or arching the lower back
Shortening the range of motion by not lowering the chest fully
Placing hands too far forward rather than directly under the chest

Muscles Worked

Primary movers

Triceps

Stabilizers

Chest
Anterior Deltoids
Core

Related Guides

Air Pushdown — Arms
Alternating Biceps Curls With Dumbbell — Arms
Alternating dumbbell hammer curl — Arms

Triceps · Arms