Diamond Push-Up

A triceps-dominant push-up variation. Narrow hand placement shifts the mechanical load from the chest to the lateral and medial heads of the triceps.

Exercise Details

Level: Intermediate
Body Area: upper
Type: push

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Chest

Secondary

Triceps

Setup

Get into a plank position. Place your hands close together so your thumbs and index fingers form a diamond shape directly under your chest.

Instructions

1. Lower your chest toward your hands while keeping elbows close to your ribs.
2. Maintain a neutral spine and braced core.
3. Press back up until arms are fully extended.
4. Squeeze the triceps at the top.
5. Keep the neck neutral.

Common Mistakes

1. Flaring the elbows outward.
2. Sagging the hips.
3. Rounding the upper back.

Alternative Exercises

Wide Hand Push-Up

Beginner / Bodyweight-only / Chest / push

Increases pectoral recruitment by widening the hand placement. It builds chest mass and shoulder stability while reducing triceps involvement.

Upper Chest Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A targeted chest exercise for the clavicular head. The low-to-high pulling arc provides a unique stimulus for upper pectoral development.

Triceps Pushdown

Beginner / Hi-Lo Cable Machine / Triceps / push

A primary isolation exercise for the triceps. It focuses on the lateral and medial heads to build strength and definition in the back of the arm.

Triceps Press

Intermediate / Bodyweight-only / Triceps / push

An isolation exercise for the triceps. By using bodyweight and a specific angle, it targets the lateral and long heads for improved arm definition.

Suspended Push-Up

Beginner / Rings / Chest / push

An advanced push-up using a suspension trainer. The instability significantly increases the recruitment of the chest, shoulders, and core stabilizers.

Superman Push-Up

Advanced / Bodyweight-only / Chest / push

An elite-level push-up that develops explosive power and total-body coordination. It targets the chest, shoulders, and core.

Standing Up Straight Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A standing chest exercise that emphasizes the sternal and lower fibers of the pectorals. Standing upright increases the demand on the core to maintain posture.

Standing Triceps Extension

Beginner / Dumbbells / Triceps / isolation

A classic triceps builder targeting the long head. The overhead position provides a deep stretch, leading to better muscle fiber recruitment and arm mass.

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