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Upper Arms · Body Weight
Diamond Push-Up (Variation 2)
Diamond Push-Up (Variation 2) is an intermediate compound strength exercise that works the triceps (upper arms), with the shoulders assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Triceps · Triceps Brachii
- Chest · Pectoralis Major
Secondary muscles
- Shoulders · Deltoids
How to do Diamond Push-Up (Variation 2)
- Begin in a plank position with your hands close together under your chest, fingers forming a diamond shape (thumbs and index fingers touching).
- Lower your body towards the floor, keeping your elbows close to your body and your back straight.
- Pause briefly as your chest nearly touches your hands.
- Push back up to the starting plank position, maintaining a straight line from your head to your heels throughout the movement.
Form tips
- Ensure your elbows do not flare out; they should stay close to your body to maximize triceps engagement.
- Control your descent and ascent to increase muscle tension and enhance strength gains.
- Breathe in as you lower down and exhale forcefully as you push back up to help power the movement.
- Keep your head in a neutral position, aligned with your spine, to avoid neck strain.
- Perform the push-up at a slow to moderate pace to focus on form and muscle engagement without rushing.
Diamond Push-Up (Variation 2) alternatives
More triceps exercises
Diamond Push-Up (Variation 2) FAQ
What muscles does Diamond Push-Up (Variation 2) work?
Diamond Push-Up (Variation 2) mainly works the triceps in the upper arms (Triceps Brachii and Pectoralis Major). The shoulders work as secondary muscles.
What equipment do you need for Diamond Push-Up (Variation 2)?
None. Diamond Push-Up (Variation 2) is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Diamond Push-Up (Variation 2) should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Diamond Push-Up (Variation 2) good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Diamond Push-Up (Variation 2) burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Diamond Push-Up (Variation 2)?
Other exercises for the triceps include Cable Triceps Push Down Ez Bar, Cable Triceps Push Down Straight Bar, Cable Triceps Push Down v Bar and Barbell Hooklying Bench Press Close Elbows.
For developers
Use Diamond Push-Up (Variation 2) in your app
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