Exercise guide · Triceps

Diamond Push-ups

Diamond push-ups target the triceps by placing your hands together in a diamond shape under your chest. Keep your body in a straight line and push up while keeping elbows close to your sides.

Targets: Triceps
Equipment: Bodyweight
Type: Compound

Step by step

How to do the Diamond Push-ups

Start in a high plank with hands on the floor, thumbs and index fingers touching to form a diamond under your chest.
Set feet hip-width apart or together for more difficulty. Brace your core and squeeze your glutes so your body forms a straight line.
Lower your chest toward your hands by bending your elbows, keeping them close to your ribs.
Push the floor away to return to the starting plank, extending arms fully without locking out aggressively.
Keep your neck neutral—look slightly ahead of your hands, not straight down.

Form cues

Hands form a diamond under the chest
Elbows track back alongside your torso
Straight line from head to heels
Controlled descent—no sagging hips

Common mistakes

Flaring elbows wide like a standard push-up
Letting hips sag or pike up
Hands too far forward past the chest
Bouncing out of the bottom position

Muscles worked

Primary

Triceps

Secondary

Chest

Safety: Start from an incline (hands on a bench) if wrist or shoulder discomfort appears. Avoid forcing depth if you cannot keep a flat back and stable core.

Alternatives

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