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Horizontal Push Bodyweight Intermediate Compound Video

How to do the Diamond Push-Up

Primary: Triceps, Chest · also works Front Delts, Core. Also called: triangle push up.

Demo video: Diamond Push-Up · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Place your hands close together under your chest so your thumbs and index fingers form a diamond.

  2. 2

    Extend your legs and set your body in a straight line.

  3. 3

    Lower your chest toward your hands, keeping your elbows tucked close to your ribs.

  4. 4

    Press back up until your arms are straight.

Coaching cues

  • Keep elbows tracking back, not out
  • If your wrists hurt, widen the hands slightly
  • Brace your core the whole set

Common mistakes

  • Flaring the elbows wide
  • Letting the hips sag
  • Placing the hands too far below the chest

Sets, reps and where it fits

Muscle

3–4 × 6–15

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Diamond Push-Up alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Close-Grip Push-UpBodyweight · intermediate Close-Grip Bench PressBarbell · intermediate Triceps PushdownCable · beginner Bench DipBodyweight · beginner Incline Push-UpBodyweight · beginner Knee Push-UpBodyweight · beginner

Frequently asked questions

What muscles does the Diamond Push-Up work?

Primary: Triceps, Chest. Secondary: Triceps, Chest, Front Delts, Core

How many sets and reps of Diamond Push-Up should I do?

For muscle: 3–4 sets of 6–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Diamond Push-Up?

Same movement pattern, different equipment: Close-Grip Push-Up, Close-Grip Bench Press, Triceps Pushdown, Bench Dip, Incline Push-Up, Knee Push-Up.

Is the Diamond Push-Up good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.