The diamond push-up is similar to the normal push-up, it’s still a good way of building your muscular endurance. The difference is  it works your triceps a lot more, compared to the normal push-up that focuses mainly on your chest. It achieves this by re-positioning the hands into a diamond shape under the centre of your chest, which shifts the weight to your triceps.

  • Bodyweight
  • Compound

Suggested Equipment

Muscles Worked

How to Do a Diamond Push-up

Fitness model performing a diamond push-up
Fitness model performing a diamond push-up
  1. Walk your hands out, so you’re in the upper push-up position.
  2. Keep your arms straight and your hands directly under the center of your chest. 
  3. Have your thumbs and index fingers touching so they form a diamond shape on the floor.  
  4. Bend at the elbows and lower yourself down, keep your body straight throughout this movement by engaging your core. 
  5. As you lower yourself towards the floor squeeze your elbows inwards, preventing them from flaring out.
  6. Lower yourself until your chest hovers slightly above your hands. 
  7. Pause at the bottom, remembering to keep your abs engaged and your body straight.
  8. As you come back up, push against the floor and extend your arms.
  9. If done correctly you should feel greater tension in your triceps compared to that of a regular push-up.  
  10. Remember to inhale as you lower your body down and exhale as push yourself back up.