How to do the Diamond Push-up
Diamond Push-up is an intermediate multi-joint compound pushing exercise targeting the Triceps in the Upper Arms region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
Diamond Push-up demonstration · © GymiaFit
Diamond Push-up at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Body Weight
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Diamond Push-up step by step
- 1Start in a high plank position with your hands close together, forming a diamond shape with your thumbs and index fingers.
- 2Keep your body in a straight line from head to toe, engaging your core and glutes.
- 3Lower your chest towards the diamond shape formed by your hands, keeping your elbows close to your body.
- 4Pause for a moment at the bottom, then push yourself back up to the starting position.
- 5Repeat for the desired number of repetitions.
2 free workouts use it
Diamond Push-up — questions
What muscles does the Diamond Push-up work?
The Diamond Push-up primarily targets the Triceps. It also recruits the Chest, Shoulders as secondary movers.
What equipment do I need for the Diamond Push-up?
None — the Diamond Push-up uses your bodyweight only, so it works at home with nothing but floor space.
Is the Diamond Push-up suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Diamond Push-up?
Close-grip Push-up, Close-grip Push-up (on Knees), Incline Close-grip Push-up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Diamond Push-up demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.