Diamond Push Up
Description
The diamond push-up (also called a close-grip or triangle push-up) is a push-up variation where you place your hands close together beneath your chest, forming a diamond shape with your thumbs and index fingers. The narrow hand position dramatically shifts emphasis from the chest to the triceps, making it the single most effective bodyweight tricep exercise.
Muscle Group
Equipment Required
Diamond Push Up Instructions
- Get into a high-plank position on the floor. Place your hands directly under your chest, touching your thumbs and index fingers together to form a diamond (or triangle) shape.
- Step your feet back so your body forms a straight line from heels to head.
- Brace your core hard. Pull your shoulders down and back. Keep your hips level.
- Lower your chest toward your hands by bending at the elbows. Keep your elbows tucked tight against your body — do not let them flare.
- Lower until your chest touches or nearly touches your hands.
- Press back up by extending at the elbows, driving your hands into the floor. Focus on squeezing your triceps throughout.
- Lock out at the top with arms fully extended.
- Repeat for the desired number of reps. If these are too difficult, use an incline surface to reduce the load.
Diamond Push Up Form & Visual
Diamond Push Up Benefits
- The most effective bodyweight tricep exercise
- Heavily loads the triceps with no equipment
- Also builds the inner chest and anterior deltoid
- Trains core stability through the plank position
- Works anywhere — no equipment needed
- Easy to scale by adjusting surface angle
Diamond Push Up Muscles Worked
- Triceps brachii (heavy involvement)
- Pectoralis major (sternal head)
- Anterior deltoid
- Serratus anterior
- Core (stabilizer)
Diamond Push Up Variations & Alternatives
- Standard Push-Up
- Incline Push-Up
- Decline Push-Up
- Plyo Push-Up
- Incline Diamond Push-Up (regression)
- Kneeling Diamond Push-Up (regression)
- Tempo Diamond Push-Up (4-sec descent)
- Weighted Diamond Push-Up (vest)
