Diamond Push-Up
Auto DetectedA close-grip bodyweight push-up variation forming a diamond with hands under the chest, targeting triceps and inner chest to build upper body strength and endurance; emphasizes triceps activation and core stability.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Triceps, Chest
Secondary Muscles
Abs, Obliques
Accessory Muscles
Glutes, Quads
Popularity Score
7
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
10/10Long Head, Lateral Head, Medial Head
Chest
8/10Upper Chest, Mid Chest
Shoulders
6/10Anterior Delts
Abs
4/10Rectus Abdominis, Transverse Abdominis
Obliques
3/10External Obliques, Internal Obliques
Glutes
2/10Glute Max
Quads
2/10Rectus Femoris
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Start in a high plank position on the floor with hands forming a diamond shape under your chest, body straight from head to heels, core engaged.
- Inhale and bend elbows to lower chest toward hands, keeping elbows tucked at 45 degrees.
- Lower until chest nearly touches hands or upper arms are parallel to floor.
- Exhale and press through palms to extend arms and return to plank.
- Keep body rigid without sagging hips.
- Squeeze triceps at the top without locking elbows.
- Repeat for reps while maintaining control.
Coaching Tips
Form Cues
- Elbows tucked tight.
- Core braced firm.
- Body straight line.
- Press through triceps.
- Chest to diamond.
Breathing
Inhale during descent and brace core; exhale forcefully during ascent.
Tempo
3-1-1
Range of Motion
Lower from full arm extension with shoulders, elbows, and wrists aligned until chest nears hands; press back to straight arms without hyperextension.
Safety
Safety Notes
- Warm up wrists and shoulders first.
- Stop if sharp pain in joints occurs.
- Prioritize form over speed.
- Progress gradually to avoid strain.
Spotting
No spotter needed; use self-assisted variations like incline for safety.
Common Mistakes
- Flaring elbows outward.
- Sagging or piking hips.
- Incomplete descent.
- Hands too far forward.
When to Avoid
- Acute shoulder impingement
- Elbow tendonitis
- Wrist injuries
Flexibility Needed
- Wrist extension to 90 degrees
- Shoulder flexion beyond 90 degrees
Build Up First
- Master basic push-up form
- Core stability competency
Also known as
Triangle Push-Up, Close-Grip Push-Up, Diamond Pushup
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