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how to do diamond push-ups

Bringing your hands together under your chest shifts much of the push-up's work from the chest to the triceps along the back of your upper arm. Diamond push-ups are one of the few ways to train the triceps hard with bodyweight alone, but they are clearly harder than standard push-ups and put more stress on wrists and elbows. Treat them as a step up once ten regular push-ups feel solid. If your wrists complain, spread your hands a few inches apart; a close grip works almost as well without the diamond shape.

▶ watch diamond push-ups on the dedicated video page

primary muscleschest, triceps
also worksshoulders
leveladvanced
equipmentnone — bodyweight
typerep-based

how it’s done, step by step

  1. Begin in a plank position with your hands close together under your chest, fingers forming a diamond shape (thumbs and index fingers touching).
  2. Lower your body towards the floor, keeping your elbows close to your body and your back straight.
  3. Pause briefly as your chest nearly touches your hands.
  4. Push back up to the starting plank position, maintaining a straight line from your head to your heels throughout the movement.

how much: Start with 3 sets of 4–5 reps, and add reps one at a time before slowing the descent.

form tips from the wandelbar coaches

  • Brush your elbows along your ribs on the way down, keeping them pointed back.
  • Lower your chest toward your thumbs, not your face toward your fingers.
  • Spread your fingers wide and press through your fingertips to take pressure off your wrists.

common mistakes

  • Elbows flaring out to the sides — narrow them until your upper arms skim your body.
  • Hips sagging as the triceps tire — squeeze your glutes and brace your abs as in a plank.
  • Cutting the range short to get more reps — lower until your chest nearly touches your hands, then do fewer reps.

make it easier or harder

easier
Do diamond push-ups from your knees, or with your hands raised on a sturdy step or couch edge.
harder
Lower over four seconds, or elevate your feet on a step to put more weight onto your arms.
diamond push-ups at the bottom: chest above diamond-shaped hands, elbows tucked back
diamond push-ups — correct starting position

similar bodyweight exercises

push-ups low position: chest just above the floor, body straight from head to heels push-ups kneeling push-ups at the bottom: chest near floor, straight line from head to knees kneeling push-ups cobra pose: lying face down, chest lifted on straight arms, hips on floor cobra pose tricep dips on a chair: hips lowered, elbows bent to 90 degrees, legs extended tricep dips wide push-ups at the bottom: hands set wide, chest just above the floor wide push-ups burpees plank phase: hands under shoulders, legs kicked back, body in one line burpees

never wonder what to train next

diamond push-ups is one of 1,300+ exercises in the wandelbar app — where you don’t pick exercises at all. Answer a few questions, get a personal 90-day bodyweight plan, and it reshapes itself after every session. free for 7 days.

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