Diamond Push-Ups
Upper BodyMuscles worked
tricepschestshoulders
- Equipment
- No equipment
- Level
- Intermediate
- How much to do
- 6–12 reps per set.
How to do it
- Start in a high plank with your hands together under your chest, forming a diamond with your thumbs and index fingers.
- Brace your core and keep your body in one straight line.
- Bend your elbows to lower your chest toward your hands.
- Keep your elbows tucked close to your sides.
- Press back up until your arms are fully extended.
How to breathe
Breathe in as you lower, out as you push. Never hold your breath at the hardest point.
Common mistakes
Hips dropping toward the floor. Squeeze your glutes and brace your core so your body stays one line.
Stopping short of the ends. Half a rep trains half the muscle — go all the way to each end.
Elbows flaring straight out to the sides. Keep them at roughly 45° to your ribs.
Frequently asked questions
- Which muscles do Diamond Push-Ups work?
- Diamond Push-Ups mainly work your triceps. They also engage your chest and shoulders.
- What equipment do you need for Diamond Push-Ups?
- None — Diamond Push-Ups are a bodyweight move you can do anywhere.
- Are Diamond Push-Ups good for beginners?
- Diamond Push-Ups suit intermediate exercisers. Build a base first, then add reps.
- How many reps of Diamond Push-Ups should you do?
- 6–12 reps per set.