How to do a diamond push-up
A diamond push-up is a push-up with your hands close together under your chest, thumbs and index fingers touching to form a diamond. The narrow hand position shifts more of the work onto the triceps. It is harder than a standard push-up, so build up to it once regular push-ups feel solid.
Muscles worked
Main: Triceps, Inner chest (pectoralis major).
Also working: Front shoulders (anterior deltoids), Core (abs).
How to do a diamond push-up
- Get into a high plank and bring your hands together under your chest, touching thumbs and index fingers to form a diamond shape.
- Set your feet hip-width apart for balance and brace your core so your body is in a straight line.
- Lower your chest toward your hands slowly, keeping your elbows close to your sides and pointing back.
- Go down until your chest is just above your hands.
- Press back up to straight arms, squeezing the backs of your arms.
Form tips
- Hands together under your chest
- Elbows close to your sides
- Slow on the way down
Common mistakes
Elbows flaring out
Letting the elbows go wide strains the wrists and shoulders and takes the focus off the triceps. Keep them brushing your ribs.
Rushing the lowering
Dropping fast makes the rep easier and less safe. Take about 2 seconds on the way down.
Wrist pain
The narrow position bends the wrists more. Place your hands slightly further apart in a triangle, or do the move on push-up handles or fists if your wrists complain.
Easier and harder versions
- Easier: Push-up
How many to do
A good starting point is 3 sets of 8 reps, resting 60–90 seconds between sets. Stop each set 1–2 reps before your form breaks down. When every set feels easy, add a few reps, then move to a harder version.
Questions
Are diamond push-ups harder than regular push-ups?
Yes. Most people manage about half as many diamond push-ups as standard ones, because the triceps do more of the work.
Can I do diamond push-ups on my knees?
Yes. Knee diamond push-ups are a good bridge if you can do standard push-ups but not yet diamond ones.
General fitness information, not medical advice. Check with your doctor before starting if you have a health condition, an injury or are pregnant, and stop if an exercise causes pain.
