Exercise library
Diamond Push-Up
The diamond push-up is a close-hand push-up variation that shifts more tension to the triceps while still training the chest and shoulders.
BodyweightChestIntermediate
- Equipment
- Bodyweight
- Focus
- Chest
- Level
- Intermediate
- Suggested sets
- 3–4 sets of 6–15 reps.
- Muscles worked
- ChestTricepsShouldersAbs
How to do it
- 1Set up in a high plank with your hands close together under the middle of your chest.
- 2Create a narrow hand position that feels strong and comfortable for your wrists.
- 3Brace your core and lower your chest toward your hands with your elbows tucked close.
- 4Pause just above the floor while maintaining a straight body line.
- 5Press back up to full arm extension and repeat.
Tips & tricks
- If the true diamond shape bothers your wrists, use a slightly wider close grip instead.
- Keep the elbows brushing back rather than flaring out wide.
- Elevate the hands on a bench if you need to reduce the difficulty.
Common mistakes
- Letting the hips sag and losing the plank position.
- Placing the hands so narrow that the wrists collapse inward.
- Only doing shallow reps because the variation feels harder.
