Animated GIF · Available via API
gif_boxDiamond Push-up
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fitness_center Equipment
Body WeightCategory
strength
Mechanic
compound
Cal/min
5.5
Force
push
Diamond Push-up is a intermediate multi-joint compound pushing exercise targeting the Triceps in the Upper Arms region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
list_alt Step-by-Step Instructions
Start in a high plank position with your hands close together, forming a diamond shape with your thumbs and index fingers.
Keep your body in a straight line from head to toe, engaging your core and glutes.
Lower your chest towards the diamond shape formed by your hands, keeping your elbows close to your body.
Pause for a moment at the bottom, then push yourself back up to the starting position.
Repeat for the desired number of repetitions.
warning Common Mistakes
Losing tension in the core or lower back partway through the movement — because Diamond Push-up loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.
Flaring the elbows too wide or letting the hips sag/pike, which shifts load off Triceps and stresses the shoulder joint.
Rushing through reps using momentum rather than controlling both the lifting and lowering phase, which is especially important since there's no external load to force good tempo.
Progressing the load or reps too quickly before technique is consistent across every rep of every set.
person Who Should Do This Exercise
Diamond Push-up is classified as a Intermediate strength exercise, so lifters with some training experience who already have basic technique and stability in place — beginners can work up to it, but should master fundamental Upper Arms movements first. It fits well in programs focused on strength training and pairs naturally with other Upper Arms movements in a balanced routine.
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