Diamond Push-Up

Diamond push-ups are a powerful bodyweight exercise that targets the triceps and chest. Unlike regular push-ups, diamond push-ups involve placing your hands close together, forming a diamond shape. This increases the focus on your triceps, making it more challenging.

Over 27% of adults do not meet the World Health Organization’s recommended activity levels, so accessible exercises can play an important role. Diamond push-ups, as a bodyweight exercise, require no equipment, making them ideal for home workouts. This accessibility helps more people stay active, combating physical inactivity and related health risks.

If you're looking to build upper body strength, diamond push-ups can be a great addition to your routine. This guide will explore the benefits and proper form to help you master this exercise effectively.

How To Do

  1. Start in a plank position with your hands placed directly under the center of your chest. 
  2. Position your hands close to each other and form a diamond shape between your index fingers and thumbs.
  3. Engage your core and glutes, keeping your body straight from head to heels.
  4. Lower your chest towards your hands, keeping your elbows close to your body. Inhale at the bottom.
  5. Pause briefly when your chest is just above your hands. 
  6. Push upwards away from the floor, fully extending your arms, then return to the starting position to complete each repetition. Exhale as you push up.
  7. Maintain control and proper form throughout each repetition to maximize effectiveness.

Tips From Expert

  • Keep your hands directly under your shoulders throughout the movement. Your hands should form a triangle shape with your thumbs together and fingers at 45 degrees.
  • Ensure your body is kept in a straight line from your head to your heels throughout the movement. If you can’t maintain this, drop into a kneeling diamond push-up.
  • Inhale and engage your core before lowering your body down. This is to ensure you maintain a tight body position.
  • Exhale as you come back to the starting position.
  • Don’t let your glutes rise or your hips sag at any point during the movement.

Optimal Sets and Reps

See the table below to choose the right reps and sets for your goal.

Training Type Sets Reps
Strength Training 3–5 3–5 (Weighted)
Hypertrophy 3–4 8–12
Endurance Training 3–4 12–20
Power Training 3–5 1–3 (Explosive)
Optimal Sets & Reps of Diamond Push-Up

How to Put in Your Workout Split

Diamond push-ups are an excellent bodyweight exercise that can effectively improve upper body strength. When deciding how to incorporate this exercise into your workout schedule, you can choose from one of the options below.

  • Upper Body Days — Diamond push-ups can be a great addition to your tricep and chest workout routine. Perform them as a primary exercise or after another compound movement to target the triceps.
  • Push Days — Add diamond push-ups to your push-day routine alongside exercises like bench presses and overhead shoulder presses. To make them more challenging, you can place a weight plate on your back or wear a weighted vest.
  • Arm Days — Since diamond push-ups target the triceps so effectively, they can be a fantastic addition to your arm day. You can incorporate it along with other bicep and tricep workouts.
  • Full Body Days — Diamond push-ups are a challenging compound exercise that targets multiple upper-body muscle groups. They can be effectively incorporated as upper-body movement in a full-body workout. For more ideas, check out this 3-day workout split routine.

Primary Muscle Groups

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Triceps Medial Heads

There are three heads that form the tricep brachii muscle. They’re at the back of the upper arm and are responsible for extending the arm and stabilizing shoulder joints.

Among these heads, the medial head is beneath the long and lateral heads. This is primarily the part of the muscle that assists in elbow extension and arm stabilization.

In a study, the triceps brachii showed a muscle activation rate of 48.26% maximum voluntary contraction during diamond push-ups. This is a measure of how hard the muscle is contracting during a specific action. The percentage shown indicates substantial activation of the triceps, including the medial head, contributing to strength and engagement.

Triceps Lateral Heads

The triceps lateral head, on the outer side of the upper arm, is particularly involved in extending the forearm. It contributes significantly to the strength and definition of the triceps.

Along with other heads of the triceps brachii, the lateral head is also significantly engaged due to the narrow stance. This muscle aids in pressing and helps maintain proper arm alignment during the exercise.

Triceps Long Heads

The triceps long head runs along the inner side of the upper arm. Its role is to extend the arm at the shoulder joint. 

During diamond push-ups, the long head helps extend the arm and stabilize the shoulder. The muscle activation rate mentioned above shows that this head is actively engaged. This suggests diamond push-ups can effectively strengthen and develop the long head of the triceps.

Secondary Muscle Groups

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Abdominal Head of Pectoralis Major

Muscles located at the bottom of your pectoral region, just above your abdominal muscles.

Erector Spinae

Muscles that span the entire length of your spine on either side.

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Clavicular Head Of Pectoralis Major

The pectoralis major is a large chest muscle on each side of the chest. It helps move the shoulder and arm, including during pushing movements. According to the same study we mentioned above, the activation rate for this muscle is 51.71% during diamond push-ups.

The clavicular heads of the pectoralis major are located in the upper parts of the chest on each side. These muscles are involved in shoulder flexion and horizontal adduction, which helps bring the arms toward the body’s midline.

During diamond push-ups, this head contributes to lifting the body from the floor and stabilizing the shoulder joint. It works with other chest muscles to enhance the exercise's effectiveness.

Sternal Head Of Pectoralis Major

The sternal head is in the middle of each side of the chest. It helps the other heads press the body away from the ground during diamond push-ups. The sternal head is engaged throughout the movement, providing power and stability.

Abdominal Head Of Pectoralis Major

The abdominal head of the pectoralis major is found beneath the sternal head. Although not the primary muscle, it supports the movement by maintaining shoulder and chest stability during diamond push-ups. This involvement aids in the overall effectiveness of the exercise.

Anterior Deltoid

The anterior deltoid is the front part of the shoulder. In diamond push-ups, the anterior deltoid helps lift and lower the body. The study shows significant activation of this muscle during the exercise, at 29.13% MVC.

Upper Rectus Abdominis

The rectus abdominis, or abs, runs down the front of the body. It helps flex (curl) the spine and stabilize the core. During push-ups, this muscle engages to maintain stability and prevent sagging.

The activation rate for the rectus abdominis during floor push-ups is around 20% maximum voluntary isometric contraction. This activation rate is likely relevant since diamond push-ups are a variation of floor push-ups. The upper rectus abdominis keeps the upper body active throughout the exercise.

Lower Rectus Abdominis

The lower rectus abdominis is located below the upper part of the abs. It assists in flexing the lower spine and stabilizing the pelvis. During diamond push-ups, this muscle helps maintain core stability.

Proper engagement of the lower rectus abdominis during push-ups supports overall movement and body control. This muscle's activation is reliant on the effective execution of diamond push-ups. 

Erector Spinae

The erector spinae runs along the spine, which is essential for spinal extension and stability. During diamond push-ups, it helps maintain an upright posture and support the lower back. 

This muscle helps keep the spine aligned and prevents sagging during the exercise. Although its activation rate is relatively low, its engagement is crucial for performing the exercise safely.

Wrist Flexors

The wrist flexors are on the inner forearm and help flex the wrist in daily activities. They also play an important role in gripping things.

In diamond push-ups, these muscles support hand positioning and stabilize the wrists. Strong wrist flexors can help maintain balance and control during the exercise.

Wrist Extensors

The wrist extensors are found on the outer forearm and are responsible for extending the wrist. During diamond push-ups, they assist in stabilizing the wrists and maintaining proper hand placement. Their engagement helps support the body weight and ensure an effective push-up form.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Overhead Triceps Stretch

Chair Tricep Dips

Narrow Push-Ups

Crab Walk

Kneeled Diamond Push-Ups

Side Lying Tricep Press

Tricep Dip On Bench

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Ez Bar Lying Triceps Extension

Triceps Dip

Barbell Lying Triceps Extension

Dumbbell Skull Crusher

Cable Reverse Grip Tricep Pushdown

Ring Dip

Cable Tricep Pushdown

Overhead Cable Tricep Extension

Rope Tricep Extension

Dumbbell Close-Grip Press

Who Should Do?

Those Who Workout At Home

In a September 2023 survey in the United States, over half of respondents preferred working out at home. 

For those who enjoy home workouts, diamond push-ups are an ideal progression from regular push-ups. This convenient exercise builds upper body strength, focusing on the triceps and enhancing arm definition. It also improves overall functional fitness, making daily tasks like lifting and pushing easier.

For busy individuals, diamond push-ups offer a time-efficient way to maintain strength without any equipment. They seamlessly fit into any home routine and can even be added between outdoor sprints for a versatile workout.

Athletes

Diamond push-ups are great for bodybuilding athletes as they can contribute to muscle hypertrophy, enhancing muscle mass and definition. 

It’s also a powerful strengthening exercise that can improve balance, flexibility, and muscle control. These benefits can greatly assist athletes in boxing, judo, karate, and other sports that demand strength and precise body coordination.

Like others, this variation of push-ups can also benefit CrossFit and power-lifting athletes by improving triceps strength and stability. These skills are helpful for exercises like bench presses, overhead lifts, and dips. The added core engagement improves overall body control, assisting complex lifting movements.

Who Should Not Do?

People With Injuries

Push-ups may not be suitable for people with injuries to the wrist, elbow, shoulder joints, or upper arm muscles and bones. This exercise can worsen the injury and increase pain.

Before attempting any push-up variation, it is essential to consult a physical therapist for guidance on appropriate recovery exercises. Once the affected area is nearly healed and cleared by a physical therapist, push-ups can be gradually reintroduced.

Beginners

Diamond push-ups are an advanced push-up variation. They place a greater impact on the triceps and demand increased core stability, making them a difficult option for beginners.

If you’re just starting your upper body strength journey, it’s wise to master regular or modified push-ups first. Knee push-ups are a popular option among beginners. They help build foundational strength before moving on to the next level. 

Once regular push-ups become easier, you can progress to diamond push-ups to challenge your muscles further.

Benefits Of Diamond Push-Ups

Tones Muscles

Muscle tone refers to the firmness and definition of muscles and can be achieved through bodyweight exercises. Diamond push-ups are an excellent multi-joint movement that engages not only the arms but also the chest and shoulders. This exercise promotes muscle tone by contributing to overall muscle hypertrophy in the upper body.

When muscles are challenged, they respond by tightening and strengthening. While all push-up variations are effective, diamond push-ups go further by pushing the muscles harder. They target the triceps more than other variations. 

Increases Stability 

Diamond push-ups activate both agonist and antagonist muscles. Agonist muscles are the primary movers during an exercise, driving the motion. Antagonist muscles work to help control and balance the movement. 

In diamond push-ups, the triceps act as agonists, pushing the body up. The biceps work as antagonists and help control the movement. This coordination can help improve muscle stability.

The close hand placement also challenges stabilizer muscles, working surrounding muscles. By adding diamond push-ups, you target multiple muscle groups, leading to better muscle coordination and endurance in daily tasks. 

Builds Strength 

Diamond push-ups are excellent for building upper body strength for regular people and athletes alike. They enhance functional strength, meaning your muscles work together more effectively. This makes the movement not just about building muscle but about improving how your body functions as a whole.

By strengthening these muscle groups together, diamond push-ups contribute to better athletic performance. They help in sports that require upper body power. Additionally, resistance exercises like diamond push-ups can contribute to bone strength. These exercises stress your bones, making them denser and more resilient. They help prevent bone deterioration and support overall skeletal health.

Frequently Asked Questions

What are diamond push-ups good for?

Diamond push-ups are great for targeting the triceps, chest, and shoulders, enhancing upper body strength and muscle tone.

Why are diamond push-ups so hard?

Diamond push-ups are challenging because they place greater emphasis on the triceps and core, requiring more stability and strength than regular push-ups.

Can the average person do a diamond push-up?

The average person may find diamond push-ups difficult due to increased triceps and core strength demand. Start by mastering regular push-ups first before progressing to diamond push-up variation.

What happens if I do diamond push-ups every day?

Doing diamond push-ups daily can improve upper body strength and muscle definition. However, they may also lead to overuse injuries if not recovered properly. Allow your upper body to recover at least 48 hours in between each upper body workout.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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