TETSUDiamond Push-Up
The Diamond Push-Up is a bodyweight exercise for the upper arms that primarily targets the triceps, with the chest and shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
tricepsupper arms
chestshoulders
body weight
How to do the Diamond Push-Up
- Start in a high plank position with your hands close together, forming a diamond shape with your thumbs and index fingers.
- Keep your body in a straight line from head to toe, engaging your core and glutes.
- Lower your chest towards the diamond shape formed by your hands, keeping your elbows close to your body.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Diamond Push-Up work?
The Diamond Push-Up primarily targets the triceps. The chest and shoulders work as supporting muscles.
What equipment do I need for the Diamond Push-Up?
None. The Diamond Push-Up uses your body weight only, so you can do it anywhere.
How many sets and reps of the Diamond Push-Up should I do?
3 to 4 sets of 10 to 15 controlled reps of the Diamond Push-Up suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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