Chest · Horizontal push
Diamond Push-ups
Diamond push-ups are a bodyweight press where your hands sit together under your chest so your thumbs and index fingers form a diamond. The narrow base shifts much of the work from the chest to the triceps, which makes this one of the best no-equipment exercises for the back of the arm.
Also known as: Diamond press-ups, Triangle push-ups, Close-hand push-ups
- Muscle group
- Chest
- Movement pattern
- Horizontal push
- Type
- Compound
- Equipment
- Bodyweight
- Difficulty
- Intermediate
What muscles does the diamond push-ups work?
Primary movers
- Triceps brachii
- Pectoralis major
Assisting muscles
- Anterior deltoid
- Serratus anterior
- Rectus abdominis
The triceps do the most work here. With your hands close together your elbows travel back along your ribs, which lengthens the lever the triceps must push through and loads all three heads, especially the long head.
The inner and mid chest still contribute, because the pecs bring the upper arm across the body as you press. They are less loaded than in a standard push-up, so think of this as an arm exercise that also trains the chest.
The front delts help drive the press and the serratus anterior keeps your shoulder blades against your ribcage. Your abs and glutes hold the plank line, which is why a sagging hip makes the whole movement harder.
The close hand position puts more stress on the wrists and elbows than a normal push-up. If the diamond shape bothers your wrists, widen your hands a little or turn your fingers slightly outward.
How to do the diamond push-ups
Setup
- 1
Start in a high plank with your hands together directly under your chest.
- 2
Touch your thumbs and index fingers to make a diamond shape.
- 3
Set your feet hip-width apart and make a straight line from head to heels.
- 4
Brace your abs and squeeze your glutes so your hips cannot sag.
Execution
- 1
Lower your chest toward the middle of the diamond.
- 2
Keep your elbows close to your ribs, pointing back rather than out.
- 3
Stop when your chest is a hand's width from your hands, or touches them if you can.
- 4
Press the floor away until your arms are straight.
- 5
Keep your hips level and your neck in line with your spine.
Common diamond push-ups mistakes
Flaring the elbows
Wide elbows turn it into a poor chest press and strain the shoulders.
The fix: Pull your elbows back along your ribs on every rep.
Letting the hips sag or pike
The lower back arches or the hips rise, and the triceps get less work.
The fix: Squeeze your glutes and brace your abs, or switch to your knees.
Cutting the range short
Half reps skip the hardest part at the bottom.
The fix: Lower until your chest nearly touches your hands.
Forcing a perfect diamond through wrist pain
A tight hand position can irritate the wrists and elbows.
The fix: Widen your hands slightly or turn your fingers outward.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3–4 | 8–15 | Bodyweight, 1–2 reps in reserve | 60–90 s |
| Strength | 4 | 5–8 | Add a weighted vest or elevate your feet | 2 min |
| Beginner | 2–3 | 5–10 | From your knees or with hands on a bench | 60 s |
Use diamond push-ups after your main presses as triceps volume, or as a progression once standard push-ups reach 15 clean reps. Treat the first few weeks gently, because the elbows and wrists need time to adapt to the narrow hand position.
Running the diamond push-ups in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayDiamond Push-ups variations and alternatives
Knee Push-ups
EasierReduces the load while you learn the narrow hand position.
Push-ups
EasierA standard hand width spreads the work more toward the chest.
Decline Push-ups
AlternativeRaising your feet loads the upper chest and shoulders more.
One-Arm Push-ups
HarderThe long-term progression for strong triceps and a strong core.
Dips
AlternativeA heavier bodyweight triceps and chest press on parallel bars.
Frequently asked questions
Do diamond push-ups work the chest or the triceps?
Mostly the triceps, with the chest and front delts helping. A standard push-up is better for the chest.
Why do diamond push-ups hurt my wrists?
The narrow position adds wrist extension and elbow stress. Widen your hands slightly or turn your fingers outward.
How many diamond push-ups should I do?
Three or four sets of 8 to 15 reps works for most people. Start lower if you are new to them.
Are diamond push-ups harder than regular push-ups?
Yes for most people, because the triceps are a smaller muscle group than the chest.
Hercules tracks every diamond push-ups you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play