Diamond Push-ups (How To, Muscles Worked, Benefits)

Diamond Push-Ups are a challenging push-up variation that shifts the focus toward the triceps and inner chest by bringing your hands close together in a diamond shape. This tighter hand position increases the difficulty and places more tension on your arms while still working the chest and shoulders.

It’s a great bodyweight movement for building upper-body strength, especially in the triceps.

Primary Muscles Worked: Triceps Brachii
Secondary Muscles Worked: Pectoralis Major (Inner Chest), Anterior Deltoids, Core
Equipment Needed: None

How To Do Diamond Push-ups

Step-by-Step Instructions

Set-Up:
- Start in a high plank position with your hands directly under your chest.
- Bring your thumbs and index fingers together to form a diamond shape.
- Keep your body in a straight line from head to heels, core engaged.
Execution:
- Lower your chest toward your hands by bending your elbows straight back.
- Keep your elbows close to your sides—don’t let them flare out.
- Once your chest is just above your hands (or as low as your mobility allows), press back up to the starting position.
Tips for Proper Form:
- Keep your body tight—don’t let your hips sag or rise.
- Focus on squeezing your triceps as you press up.
- If wrist discomfort occurs, try a slightly wider hand placement while keeping the same close-hand intent.

Key Benefits

Great for building triceps strength and definition.
Emphasizes the inner chest more than standard push-ups.
Can be done anywhere—no equipment needed.

Modifications and Variations

Easier Option:
- Perform the movement from your knees.
- Elevate your hands on a box or bench to reduce resistance.
Harder Option:
- Add a pause at the bottom.
- Slow down the tempo or add a resistance band.
- Elevate your feet for increased intensity.

Common Mistakes

Letting the Elbows Flare: Keep elbows tucked to target the triceps effectively.
Sagging or Piking Hips: Maintain a solid plank throughout.
Partial Range of Motion: Lower as far as you can with control—ideally until your chest is near your hands.

Reps and Sets Recommendations

For Strength: 3–4 sets of 6–10 reps with perfect form.
For Hypertrophy: 3–4 sets of 10–15 reps, possibly using tempo or rest-pause.
As a Finisher: 2 sets to fatigue with clean reps, focusing on triceps burnout.

Diamond Push-up Alternatives

Looking for an alternative to Diamond Push-ups? Here are a few similar exercises that you might be able to use as a substitution.

Need more options? Here are 10 of my favorite Diamond Push-up alternatives.

Dips

Dips are an excellent alternative exercise for targeting the triceps and one of my absolute favorite upper body exercises.

If you have access to a dip attachment or a dip station then I would highly recommend incorporating this exercise often in your workouts.

Close Grip Bench Press

The Close Grip Bench Press is another exercise that targets the triceps.

It’s done just like regular Bench Press but with a narrower grip than normal. Just like with Diamond Push-ups, focus on keep your triceps tight to the body throughout the movement.