Diamond Push Up: How-to, Tips & More
The Diamond Push Up is a intermediate compound exercise for your triceps. You do it with bodyweight. It is a good fit when your goal is muscle growth.
Besides the triceps, it also works your chest, shoulders and core, so it fits well in a session that trains those muscles together.
Muscles worked
Triceps
Primary
Chest
Secondary
Shoulders
Secondary
Core
Secondary
How to do the Diamond Push Up
- Start in a push-up position with your hands together under your chest, thumbs and index fingers touching.
- Lower your chest toward your hands, keeping your elbows close to your body.
- Push back up until your arms are straight.
- Keep your body in a straight line from head to heels.
Diamond Push Up tips
- Drop to your knees when the reps slow down.
Sets and reps
Most lifters do well with 10 to 25 reps per set, and 10 to 25 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Compound
Diamond Push Up alternatives
Knee Diamond Push Up
Triceps
Bodyweight Triceps Extension
Triceps
Kneeling Bodyweight Triceps Extension
Triceps
Overhead Tricep Stretch
Triceps
More triceps exercises
Band Overhead Triceps Extension
Resistance band
Barbell Skullcrusher
Barbell
Bench Dip
Bench
Bench Dip (Knees Bent)
Bench
Body Up
Bodyweight
Cable Overhead Tricep Extension
Cable machine
Frequently asked questions
What muscles does the Diamond Push Up work?
The Diamond Push Up mainly works your triceps, with help from your chest, shoulders and core.
How many sets and reps should I do?
A good starting point is 10 to 25 reps per set, and many lifters get the best results between 10 to 25 reps. Use a weight that leaves one or two reps in reserve.
Is the Diamond Push Up good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Diamond Push Up?
You need bodyweight.
Add Diamond Push Up to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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