Skip to content
WorkoutPlan.
Arms Bodyweight Intermediate Compound Video

How to do the Incline Diamond Pushups

Primary: Triceps · also works Chest, Shoulders.

Incline Diamond Pushups are a variation of the standard pushup that focuses more intensely on the triceps. By placing your hands close together in a diamond shape and elevating your feet on a bench, this exercise emphasizes the back of your arms, chest, and shoulders while providing a greater range of motion and increased resistance.

Demo video: Incline Diamond Pushups · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Position your feet on a bench or elevated surface while placing your hands on the ground in a diamond shape, with your index fingers and thumbs touching.

  2. 2

    Keep your body in a straight line from head to heels, and engage your core to maintain stability.

  3. 3

    Lower your chest towards your hands, ensuring your elbows stay close to your body, then push back up to the starting position.

Coaching cues

  • Maintain a tight core throughout the entire movement to prevent your hips from sagging.
  • Focus on keeping your elbows close to your body to maximize triceps engagement.
  • Control the descent and ascent to maintain consistent pressure on the targeted muscles.

Sets, reps and where it fits

Muscle

3–4 × 8–15

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

Incline Diamond Pushups alternatives

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

Bodyweight Triceps ExtensionBodyweight · beginner Close-Grip Push-UpBodyweight · intermediate Tricep Dips on BenchBodyweight · beginner Band Triceps KickbackResistance Band · beginner Band Triceps ExtensionResistance Band · beginner Dumbbell KickbackDumbbell · beginner

Frequently asked questions

What muscles does the Incline Diamond Pushups work?

Primary: Triceps. Secondary: Triceps, Chest, Shoulders

How many sets and reps of Incline Diamond Pushups should I do?

For muscle: 3–4 sets of 8–15 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 Incline Diamond Pushups?

Same movement pattern, different equipment: Bodyweight Triceps Extension, Close-Grip Push-Up, Tricep Dips on Bench, Band Triceps Kickback, Band Triceps Extension, Dumbbell Kickback.

Is the Incline Diamond Pushups good for beginners?

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