Bodyweight Diamond Push Up
Auto DetectedA close-grip bodyweight push-up variation performed with hands forming a diamond shape, strongly emphasizing the triceps and mid-chest for building upper body strength and muscle mass.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
9/10Lateral Head, Long Head
Chest
7/10Mid Chest, Lower Chest
Shoulders
5/10Anterior Delts
Abs
4/10Rectus Abdominis, Transverse Abdominis
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
60-120 seconds • Shorter rest (60-90s) is typical for hypertrophy sets.
How to Perform
Start in a prone plank position with hands directly under the chest, thumbs and index fingers touching to form a diamond shape. Maintain a rigid, straight line from head to heels.
- Brace the core, keep the body straight, and tuck elbows tight to the sides.
- Slowly lower the chest toward the diamond shape on the floor by bending the elbows.
- Descend until the chest is just above or lightly touches the hands.
- Press forcefully through the hands to extend the elbows and return to the starting plank position.
Coaching Tips
Form Cues
- Elbows track backward.
- Squeeze the triceps.
- Maintain plank position.
- Chest towards the diamond.
Breathing
Inhale as you lower the body towards the floor; exhale forcefully as you press back up to full extension.
Tempo
2-0-1
Range of Motion
Lower the body until the elbows reach approximately 90 degrees or slightly deeper, stopping just before the chest touches the hands.
Safety
Safety Notes
- Modify by performing the movement from the knees if upper body strength is insufficient.
- If wrist pain occurs, place hands on dumbbells or elevated surfaces to reduce wrist extension.
Spotting
Not recommended; use knee modification or elevate hands/chest if difficulty is too high.
Common Mistakes
- Flaring the elbows out wide instead of keeping them tucked.
- Letting the hips sag or arching the lower back.
- Cutting the range of motion short at the bottom.
- Shrugging the shoulders toward the ears.
When to Avoid
- Acute wrist or elbow pain
- Severe shoulder impingement
Flexibility Needed
- Sufficient wrist extension to support bodyweight
Build Up First
- Ability to perform at least 5 standard push-ups with good form
Also known as
Close Grip Push Up, Tricep Push Up, Diamond Press-Up, Push-Up (Close Hand)
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