Diamond Push-ups

Diamond Push-ups

Diamond push-ups target the triceps and chest with a close-grip bodyweight movement.

Muscles Involved

• Triceps : primary target
• Pectorals : assist the press
• Core : stabilizes the body

Step-by-Step Instructions

Step 1 — Position

Push-up position, hands close together forming a diamond (thumbs and index fingers touching).

Step 2 — Descent

Lower the chest toward the hands, elbows along the body.

Step 3 — Push

Push while contracting the triceps.

Sets and Reps

3 sets to max reps.

Common Mistakes

• Elbows flaring : keep them along the body
• Sagging hips : rigid body
• Partial range : chest to hands

Safety Tips

Very safe bodyweight exercise. If too hard, start on the knees.

Variations

• On knees : easier version
• Elevated : feet on a box
• Weighted : with weighted vest

Who Is This Exercise For?

All levels. Equipment-free alternative to machine triceps exercises.