Diamond Push-Up: how to do it right
In short: Diamond push-ups mainly work the triceps through a bodyweight push, with peak tension at mid-range.
How to do it, step by step
- 1Place your hands under the sternum, index fingers and thumbs touching in a diamond, body braced in a plank.
- 2Bend your elbows keeping them close to your torso, lower under control until you almost touch your hands.
- 3Push by extending the elbows, no dead time at the top or bottom, continuous movement.
- 4Keep your pelvis aligned, don't arch your lower back.
- 5Steady rhythm: about 2 seconds down, 1 second on the push.
The mistake to avoid
Don't flare your elbows out to the sides. Keep them close.
Other common mistakes
- Elbows flaring outward: it shifts the load to the pecs, keep them tight to your torso to target the triceps.
- Hips sagging or butt in the air: brace your trunk and align your body from head to heels.
- Incomplete descent: aim to nearly touch your hands to use the whole useful range.
- Explosive bounce at the bottom: control the way up without jerking so you don't skip the mid-range.
Muscles worked
- Main:
- Triceps
- Supporting:
- Chest, Front delts
The triceps brachii is the prime mover, especially the lateral head, responsible for elbow extension. The pecs, recruited near the sternum by the narrow hand position, assist the push. The front delt stabilizes and takes part in shoulder flexion. Core bracing and the glutes lock the trunk.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Close-Grip Bench Press ›
- Raised Handle Dips ›
- Weighted Upright Dips ›
- JM Press ›
- Close-Grip Push-Up on Handles ›
Frequently asked questions
How do I do this exercise?
Hands under the sternum, index fingers and thumbs touching in a diamond, body braced in a plank from head to heels. Bend your elbows keeping them tight to your torso, lower under control until you almost touch your hands, then push by extending the elbows with no dead time. Pelvis aligned, don't arch your lower back.
How far down should I go?
Go down until your sternum almost touches your hands, full range. Tension is highest at mid-range, where elbows and shoulders are at half flexion: never stop in that zone, that's where the triceps works the most. Stay smooth through the whole range you control, without squirming.
I don't feel anything, is that normal?
You should feel the triceps burn, especially at the back of the arm. If you feel your pecs too much, your elbows are flaring: tuck them to your torso. To intensify the mid-range, deliberately slow down the passage through mid-range, you maximize time under tension right where the triceps works.
How fast should I do the movement?
About 2 seconds of controlled descent, 1 second of push, with no jerk or bounce at the bottom. The braking on the way down does the work. Don't bounce off your hands, you'd skip the mid-range.
How do I breathe?
Inhale during the descent when the triceps lengthens, exhale as you push for elbow extension. Keep abdominal and glute bracing locked all set to stay rigid and transmit force.