How to do the Diamond Push Ups
Primary: Chest · also works Triceps, Shoulders, Core.
Diamond push ups are a variation of the traditional push up, designed to target the triceps more intensely along with the chest and shoulders. This exercise gets its name from the diamond shape made by the thumbs and index fingers of your hands. Diamond push ups are a great bodyweight movement to build upper body strength and muscle endurance, particularly in the triceps and chest. Due to the increased difficulty compared to standard push ups, this exercise is suited for those with an intermediate fitness level.
Step by step
- 1
Start in a high plank position with your hands together directly under your chest. Position your fingers so that your thumbs and index fingers form a diamond shape.
- 2
Keeping your body in a straight line from head to heels, lower yourself until your chest nearly touches the ground. Keep your elbows close to your body throughout the movement.
- 3
Push through your palms to return to the starting position, straightening your arms fully at the top.
Coaching cues
- Maintain a straight line from your head to your heels by engaging your core throughout the exercise.
- Avoid letting your elbows flare out to the sides; try to keep them close to your torso.
- If you find it too difficult, you can modify the exercise by performing it on your knees.
Sets, reps and where it fits
Muscle
3–4 × 10–20
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–20
rest 45–60 s
Diamond Push Ups alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Diamond Push Ups work?
Primary: Chest. Secondary: Chest, Triceps, Shoulders, Core
How many sets and reps of Diamond Push Ups should I do?
For muscle: 3–4 sets of 10–20 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 Ups?
Same movement pattern, different equipment: Incline Push-Up, Knee Push-Up, Push-Up, Decline Push-Up, Diamond Push-Up, Dip.
Is the Diamond Push Ups good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.