Diamond push ups
Diamond push ups are the most extreme close grip push up variation. Hands form a diamond shape with thumbs and index fingers touching. The setup maximises tricep emphasis but stresses the wrists more than other variations. The exercise builds serious tricep strength when used appropriately. Here is how to perform them.
What diamond push ups train
Diamond push ups maximise tricep emphasis through the extreme close hand position.
Primary mover
The triceps brachii does the most work of any push up variation. The diamond hand position maximises tricep recruitment throughout the movement. All three tricep heads engage with substantial demand on each.
Minimal chest involvement
The close hand position minimises chest activation compared to wider push up variants. The chest still contributes but with reduced emphasis. The exercise is more tricep specific than other push up variations.
Supporting muscles
Shoulders work throughout. Core stabilises the body. The compound nature still trains multiple muscles even with the extreme tricep focus. The body weight loading demands stability.
Setup and execution
Diamond push up technique requires specific attention to hand position and elbow tracking.
Starting position
Plank position with hands together forming a diamond shape. Thumbs and index fingers touch creating the diamond opening. Hands directly under chest. Body in straight line from head to heels. Core engaged tightly.
The descent
Lower body by bending elbows. Chest comes down toward the diamond formed by your hands. Keep elbows tracking back toward hips rather than flaring out. The descent should be controlled over 2 to 3 seconds.
The press up
Press back to starting position. Focus on triceps doing the work. Maintain rigid plank position throughout. Full elbow lockout at the top. The press should feel like pure tricep extension.
Wrist considerations
The diamond position stresses wrists significantly. Some trainees cannot perform them due to wrist discomfort or injury. Push up handles or doing the movement on fists can reduce wrist stress. The wrist demand is the main limiting factor.
How to use diamond push ups
Diamond push ups suit specific programming purposes within bodyweight tricep training.
Advanced bodyweight option
Diamond push ups suit intermediate to advanced trainees. The wrist demand and tricep specificity make them inappropriate for early beginners. Progress to them after mastering close grip push ups.
Sets and reps
8 to 15 reps per set work well. The tricep specific nature limits reps before tricep fatigue. 3 to 4 working sets typically appropriate. Progress to harder variations or added weight when reps exceed 15.
Wrist mobility considerations
Adequate wrist mobility is essential. Limited wrist mobility makes the position painful and unsustainable. Wrist mobility work before performing diamond push ups helps for some trainees. Push up handles reduce the wrist demand.
When to use them
As primary tricep work on bodyweight focused days. As finishing work after other tricep movements. As a benchmark exercise to track tricep strength progress. The versatility suits multiple programming approaches.
Diamond push ups sit within the Tricep Exercises hub alongside other bodyweight tricep movements and push up variations. For the complete library, see our Tricep Exercises Hub.
More tricep exercises from the hub
This guide sits inside the Tricep Exercises hub covering every effective tricep movement from pushdowns and dips to overhead extensions and skullcrushers. Head back to the hub for the complete library and build your tricep session.
Keep training
For less extreme version, our Close Grip Push Ups covers the standard variation. Decline Close Grip Push Ups covers the elevated foot version. And Narrow Stance Push Ups covers another close hand variation.
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Decline Close Grip Push Ups
Narrow Stance Push Ups