Also known as: triangle push-up, close-grip push-up, narrow push-up, close-hand pushup

What is Diamond Push Up?

The Diamond Push Up is a medium-difficulty bodyweight push exercise that places hands in a diamond shape under the chest to primarily target the triceps and inner chest. It also engages shoulders, trapezius and lats, improves pressing strength, and requires no equipment.

How to Do Diamond Push Up

  1. set hand position: Start in high plank and place index fingers and thumbs together under chest to form a diamond; spread fingers for stability and align hands near sternum.
  2. align your body: Engage core and glutes so your body forms a straight line from head to heels; keep shoulders down and neck neutral throughout the movement.
  3. lower with control: Bend elbows close to your sides, lower chest toward your hands slowly until just above the floor while keeping elbows pointed backward, not flared.
  4. press back up: Drive through your palms to press to full arm extension, exhaling as you rise; avoid locking elbows or overarching the lower back.
  5. control breathing & reps: Rest 60-90 seconds between sets, inhale as you lower and exhale as you press; stop and reduce load if you feel shoulder pain.

Muscle Groups

Back, Triceps, Chest, Shoulders, Trapezius, Latissimus

Description

Get in the regular push-up position but with your hands together and back flat. Spread your fingers so that your index fingers and thumbs form a diamond, and extend your arms. This is your start position.

Allow your elbows to break, lowering your chest toward the floor while keeping your back flat.

Press back up to full arm extension, repeating for the required number of reps.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of diamond push ups?

Diamond push ups increase triceps strength and emphasize the inner chest while improving core stability and pressing power. They require no equipment, refine elbow positioning, and boost upper-body endurance and lockout strength for pressing movements.

What are common mistakes when doing diamond push ups?

Common mistakes include flared elbows, hands placed too far forward, sagging hips, and using momentum. These reduce triceps activation and strain shoulders. Fixes: tuck elbows, maintain a straight plank, position hands beneath the sternum, and lower slowly for control.

How can I progress or regress diamond push ups?

Regress with incline diamond push ups, knee or wall variations to reduce load. Progress with tempo changes, decline (feet elevated), weighted vests, assisted one-arm work, or complementary triceps exercises like dips and extensions for extra overload.