Diamond Push Up

Equipment

No Equipment Needed

Muscle Group

Tricep

Setup

Use a flat, non-slip surface or a mat. This is a bodyweight movement that heavily targets the triceps—start from the knees or on an incline (hands on a bench) if full reps are too difficult while maintaining strict form.

Starting Position

Get into a high plank with hands directly under your chest. Bring your hands close together so your thumbs and index fingers form a “diamond” shape. Set your feet hip-width or slightly wider for balance. Brace your core, keep ribs down, squeeze glutes, and maintain a straight line from head to heels. Keep your neck neutral and eyes slightly forward.

Execution

Inhale and lower your body under control by bending your elbows, keeping them tucked close to your sides. Maintain a tight plank as your chest moves toward your hands. Lower until your chest is just above your hands (or as deep as you can without losing position). Exhale and press back up, driving through your palms and fully extending your elbows while keeping shoulders stable and core engaged. Repeat for the desired reps with smooth, controlled tempo.

Tips on doing this exercise

Keep “ribs down, glutes tight” to maintain a strong plank.

Think “elbows back” to keep tension on the triceps and protect shoulders.

If full reps are too hard, regress with knees down or hands elevated on a bench.

Warm up wrists and shoulders before sets, and keep hands directly under the chest.

Progress by adding reps first, then reducing incline, then moving to full floor reps.

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Common Mistakes

Letting hips sag or pike up (losing plank alignment)

Flaring elbows out wide instead of keeping them tucked

Hands too far forward, stressing shoulders and wrists

Rushing reps and bouncing off the bottom

Not reaching full range of motion or locking out sloppily

Wrist discomfort from poor hand position or lack of warm-up

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Recommended Ranges

Strength focus: 3–5 sets of 4–8 reps (strict form, longer rest)

Hypertrophy focus: 3–4 sets of 8–15 reps (controlled tempo)

Endurance/conditioning: 2–4 sets of 12–20 reps (or timed sets 20–40 seconds)
Rest 60–120 seconds between sets depending on difficulty.

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