Diamond Push-Up

A close-grip push-up variation that places greater emphasis on the triceps and inner chest.

How to Perform

  1. Start in a high plank position and bring your hands together beneath your chest
  2. Form a diamond or triangle shape with your thumbs and index fingers touching
  3. Keep your body in a straight line from head to heels with your core engaged
  4. Lower your chest toward your hands by bending your elbows, keeping them closer to your body than a standard push-up
  5. Descend until your chest touches or nearly touches your hands
  6. Push through your palms to return to the starting position
  7. Repeat for the desired number of repetitions

Form Cues

Do:

  • Keep your elbows tucked relatively close to your torso as you lower
  • Maintain a rigid body line throughout the movement
  • Focus on squeezing the triceps at the top of each rep
  • Breathe in on the descent and out on the push

Don't:

  • Let your elbows flare wide, which shifts the focus away from the triceps
  • Allow your hips to sag or pike upward
  • Shorten the range of motion because the exercise is harder
  • Place your hands too far forward; they should be directly beneath your chest

Progressions

Master 3 sets of 10-12 diamond push-ups with full range of motion before progressing. The next step is the archer push-up, which introduces unilateral loading to further increase difficulty and build toward one-arm pushing strength.

Common Mistakes

  • Hands too far forward: Placing your hands ahead of your chest reduces tricep engagement and can strain your wrists
  • Flared elbows: Keep the elbows tracking backward, not out to the sides
  • Incomplete range of motion: Go all the way down; the bottom portion is where the triceps work hardest
  • Wrist discomfort: If your wrists hurt, try slightly separating your hands or performing on fists