Diamond Push-Up
Quick answer
The Diamond Push-Up mainly works the triceps, with help from the chest. Close-hand push-up that shifts the work onto the triceps. Beginners: 2–3 sets of 8–12 clean reps, stopping before your form breaks down.
How to do it
- Place your hands under your chest, close together, index fingers and thumbs almost touching.
- Align your body by bracing your abs and glutes.
- Descend while keeping your elbows close to your body.
- Push the floor away until your arms are straight.
Muscles worked
MainSecondary
- Triceps
- Chest
Common mistakes
- Don't let your elbows flare out to the sides.
- If your wrists bother you, spread your hands slightly apart or do it on your knees.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Diamond Push-Up work?
Mainly the triceps. It also works the chest.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Diamond Push-Up good for beginners?
It is an intermediate exercise: learn the technique with a light load first, ideally with someone experienced, and progress in small steps.
Related tools
Log it, beat it
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