Diamond Push-Up

The ultimate tricep bodyweight builder — an advanced push-up variation with hands touching that maximizes tricep activation

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⚡ Quick Reference

Aspect	Details
Pattern	Push (Horizontal)
Primary Muscles	Triceps
Secondary Muscles	Chest, Front Delts
Equipment	Bodyweight only
Difficulty	⭐⭐⭐ Advanced
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Hand placement: Place hands together, index fingers and thumbs touching to form a diamond shape
2. Hand position: Diamond positioned directly under center of chest
3. Body alignment: Straight line from head to heels — rigid plank position
4. Elbow position: Elbows will tuck very close to sides throughout movement
5. Foot placement: Together for maximum difficulty, hip-width for more stability

Equipment Setup

Equipment	Setting	Notes
Surface	Flat, non-slip	Mat for comfort
Push-up handles (optional)	Very close together	Alternative to flat palm position
Hand position	Diamond shape	Index fingers and thumbs touch

Setup Cue

"Make a heart or diamond shape with your hands directly under your sternum — elbows will track close to your ribs"

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🔄 Execution

The Movement

⬇️ Lowering

What's happening: Controlled descent with elbows very tucked

1. Start in high plank with diamond hand position
2. Take a deep breath and brace entire body
3. Lower chest toward your hands by bending elbows
4. Elbows stay very close to body (15-30° angle from torso)
5. Lower until chest touches or nearly touches your hands

Tempo: 2-3 seconds

Feel: Intense tricep loading, front delts working hard

⏸️ Bottom Position

What's happening: Maximum tricep stretch and tension

1. Chest touches or hovers 1 inch above hands
2. Elbows bent sharply, tucked tight to sides
3. Body remains straight — no hip sag
4. Feel extreme tension in triceps

Common error here: Elbows flaring outward. They must stay tight to ribs.

⬆️ Pressing

What's happening: Powerful push back to start

1. Press palms into floor explosively
2. Extend arms while keeping elbows tucked
3. Drive through triceps to full extension
4. Maintain rigid body line throughout

Tempo: 1-2 seconds (powerful but controlled)

Feel: Triceps doing almost all the work

🔝 Lockout

What's happening: Full arm extension, maximum tricep contraction

1. Arms fully locked out at top
2. Body still in perfect plank
3. Squeeze triceps hard at top
4. Reset breath for next rep

Key Cues

Primary Cues

• "Hands make a diamond or heart" — visual hand position
• "Elbows glued to ribs" — prevents flaring
• "Chest to hands" — ensures full ROM

Tempo Guide

Goal	Tempo	Example
Strength	2-0-1-0	2s down, no pause, 1s up, no pause
Hypertrophy	3-1-2-0	3s down, 1s pause, 2s up, no pause
Endurance	1-0-1-0	1s down, no pause, 1s up, no pause

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Triceps	Elbow extension — dominant muscle in this movement	█████████░ 90%

Secondary Muscles

Muscle	Action	Activation
Anterior Deltoid	Shoulder flexion — significant assistance	███████░░░ 70%
Pectoralis Major	Horizontal adduction — assists pressing	██████░░░░ 55%

Stabilizers

Muscle	Role
Core	Maintain rigid body position under load
Serratus Anterior	Scapular stability, protraction
Rotator Cuff	Stabilize shoulder joint

Muscle Emphasis

Highest tricep activation of all push-up variations: Research shows diamond push-ups produce up to 90% tricep activation, significantly higher than standard (70%) or wide (50%) push-ups. This makes it one of the best bodyweight tricep exercises.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Elbows flaring out	Elbows drift away from body	Defeats purpose, reduces tricep work	"Elbows glued to ribs" cue
Sagging hips	Lower back arches downward	Lower back strain, less core engagement	Brace abs hard, squeeze glutes
Diamond too far forward	Hands positioned toward face	Awkward angle, shoulder stress	Diamond under sternum/chest center
Incomplete ROM	Not lowering chest to hands	Reduced effectiveness	Touch chest to hands or within 1"
Losing plank position	Body breaks at hips	Poor transfer of force	Think "whole body moves as one unit"

Most Common Error

Elbows flaring to the sides — this is the #1 error. If your elbows flare out during diamond push-ups, you're essentially doing a regular push-up with an awkward hand position. The entire point is keeping elbows extremely tucked (15-30° from body).

Self-Check Checklist

• Hands form clear diamond shape, positioned under chest
• Elbows stay within 15-30° of torso (extremely tucked)
• Body maintains perfect plank (no hip sag or pike)
• Chest touches or nearly touches hands at bottom
• Full lockout at top with tricep squeeze

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🔀 Variations

By Emphasis

Strength Focus

Variation	Change	Why
Pause Diamond Push-Up	2-3s pause at bottom	Eliminates momentum, builds strength
Weighted Diamond Push-Up	Weight vest or plate on back	Progressive overload
Decline Diamond Push-Up	Feet elevated	Increases load significantly

Easier Versions

Variation	Change	Why
Incline Diamond Push-Up	Hands on bench/box	Reduces load percentage
Knee Diamond Push-Up	Knees on ground	Significantly easier
Narrow Push-Up	Hands narrower but not touching	Less difficult progression step

Harder Versions

Variation	Change	Why
Deficit Diamond Push-Up	Hands on parallettes/blocks	Increases ROM dramatically
Tempo Diamond (5-0-1-0)	5s eccentric	Time under tension
Archer Push-Up	Shift weight side to side	Moves toward one-arm push-up

Complexity Progression

Level	Variation	When Ready
Beginner	Narrow Push-Up	Foundation
Intermediate	Diamond Push-Up	Can do 10+ narrow push-ups
Advanced	Weighted Diamond	Can do 15+ diamond push-ups
Expert	One-Arm Push-Up progression	Can do 20+ diamond push-ups

Equipment Variations

Equipment	Exercise Name	Key Difference
Parallettes	Parallette Diamond Push-Up	Deeper ROM, neutral wrist
Push-up handles	Handled Diamond Push-Up	Wrist-friendly option
Weight vest	Weighted Diamond Push-Up	Progressive resistance

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	4-5	5-8	2-3 min	Bodyweight+	1-2
Hypertrophy	3-4	8-12	90-120s	Bodyweight	1-3
Endurance	2-3	12-20+	60s	Bodyweight	2-3

Workout Placement

Program Type	Placement	Rationale
Upper/Lower	Mid-to-end on upper day	Tricep accessory work
Push/Pull/Legs	Mid-to-end on push day	After main pressing
Full-body	After compounds	Tricep-focused finisher
Bodyweight only	Primary or secondary	Main tricep developer

Frequency

Training Level	Frequency	Volume Per Session
Beginner	Not recommended	Build to narrow first
Intermediate	2-3x/week	3 sets
Advanced	3-4x/week	3-4 sets

Progression Scheme

Progressive Overload

Progress by: 1) Adding reps (5→8→12), 2) Adding tempo (3-4s eccentric), 3) Elevating feet (decline), 4) Adding weight vest, 5) Adding deficit with parallettes

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Narrow Push-Up	Can't do 5 diamond push-ups
Incline Diamond Push-Up	Need easier angle to build strength
Knee Diamond Push-Up	Learning movement pattern

Progressions (Harder)

Exercise	When Ready	Link
Decline Diamond Push-Up	Can do 12+ reps consistently
Weighted Diamond Push-Up	Can do 15+ reps
Deficit Diamond Push-Up	Want maximum ROM challenge

Alternatives (Same Goal, Different Movement)

With Equipment

Alternative	Equipment	Good For
Close-Grip Bench Press	Barbell, bench	Heavy loading for triceps
Tricep Dip	Dip bars or bench	Vertical pressing pattern
Overhead Tricep Extension	Dumbbell/cable	Isolation with stretch
Skull Crusher	Barbell/dumbbells	Isolation movement

Bodyweight Only

Alternative	Difference
Narrow Push-Up	Easier variation, same pattern
Tricep Bench Dip	Vertical pressing
Pike Push-Up	More shoulder, less tricep

Joint-Friendly

Alternative	Benefit
Narrow Push-Up	Less elbow stress
Resistance Band Tricep Extension	Low joint stress
Cable Tricep Pushdown	Controlled resistance

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Elbow tendonitis	High stress on elbow joint	Avoid or use narrow push-ups instead
Wrist pain	Extreme wrist extension	Use parallettes for neutral wrist
Shoulder issues	Forward shoulder stress	May be tolerable, monitor closely
Lower back pain	Plank position may aggravate	Use incline version

Stop Immediately If

• Sharp elbow pain (beyond muscle burn)
• Clicking/popping in elbow with pain
• Severe wrist pain
• Inability to maintain plank (lower back pain)

Form Breakdown Signals

Sign	What It Means	Action
Elbows flaring	Tricep failure	End set immediately
Hips sagging	Core failure	Drop to knees or end set
Incomplete ROM	Muscular fatigue	End set, full ROM required
Shoulders shrugging	Poor positioning	Reset or end set

Safe Failure

How to safely fail a diamond push-up:

1. Lower to floor: Simply rest chest on ground
2. Transition to knees: Drop knees to continue with assistance
3. Rest in plank: Take break at top position
4. Switch to narrow: Widen hands if elbows won't cooperate

Elbow Health Warning

Diamond push-ups place significant stress on elbow joints — more than any other push-up variation. Do NOT do these daily. 2-3x per week maximum. Build volume slowly over weeks.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Elbow	Flexion/Extension	~90-180°	🔴 High
Shoulder	Flexion, horizontal adduction	Moderate	🟡 Moderate
Wrist	Extension stability	~70-80° extension	🟡 Moderate-High

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Elbow	Full flexion and extension	Can fully straighten and bend arms	Shouldn't be an issue
Wrist	70-80° extension	Can hold plank without wrist pain	Use parallettes for neutral wrist
Shoulder	Forward flexion	Can raise arms overhead	Reduce depth if limited

Joint Health Note

Diamond push-ups create the highest elbow joint stress of all push-up variations. The extreme elbow flexion with full bodyweight load can aggravate existing elbow issues. Build volume conservatively.

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❓ Common Questions

How should my hands be positioned exactly?

Create a diamond or triangle shape by touching your index fingers together and your thumbs together. This diamond should be positioned directly under the center of your chest (sternum area). Some people prefer a slightly wider hand position — that's fine as long as it's still very narrow.

Why can't I do even one diamond push-up?

Diamond push-ups are significantly harder than standard push-ups (30-40% more difficult). If you can't do at least 10-12 narrow push-ups with good form, you're not ready for diamonds yet. Build up with narrow push-ups first.

Should diamond push-ups hurt my elbows?

Your triceps should burn intensely, but sharp joint pain in your elbows is NOT normal. If you experience elbow joint pain (not muscle fatigue), stop immediately. You may need to build more base strength with easier variations first.

Are diamond push-ups better than close-grip bench press for triceps?

Both are excellent. Close-grip bench allows heavier loading, but diamond push-ups show similar or slightly higher tricep activation in EMG studies. Use both if you have equipment, or diamonds if bodyweight only.

My wrists hurt in the diamond position. What can I do?

Try: 1) Parallettes or push-up handles for neutral wrist position, 2) Making fists instead of flat palms, 3) Slightly wider hand placement (closer to narrow push-up), 4) Strengthening wrists separately.

How do I progress diamond push-ups?

Progress by: 1) Adding reps (work up to 15-20), 2) Adding tempo (4-5s eccentric), 3) Elevating feet (decline), 4) Adding weight vest (5-20lbs), 5) Using deficit (hands on blocks).

Can I do diamond push-ups every day?

Not recommended. The elbow joint stress is high — tendons need recovery time. Stick to 2-3x per week maximum, with at least one rest day between sessions.

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📚 Sources

Biomechanics & Muscle Activation:

• Cogley, R.M., et al. (2005). Comparison of Muscle Activation Using Various Hand Positions During the Push-Up Exercise — Tier A
• Marcolin, G., et al. (2015). Selective Activation of Shoulder, Trunk, and Arm Muscles: A Comparative Analysis of Different Push-Up Variants — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• NSCA Essentials of Strength Training and Conditioning — Tier A
• Overcoming Gravity (Steven Low) — Tier B
• Convict Conditioning (Paul Wade) — Tier C

Technique:

• StrongFirst — Tier B
• GMB Fitness — Tier C
• Calisthenicmovement — Tier C

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For Mo

When to recommend this exercise:

• User wants maximum tricep development from bodyweight
• User has mastered narrow push-ups (can do 12+ reps)
• User wants to progress bodyweight pushing strength
• User is working toward one-arm push-up

Who should NOT do this exercise:

• Elbow tendonitis or pain → Suggest narrow push-up or equipment-based alternatives
• Cannot do 10+ narrow push-ups → Build base with narrow push-up first
• Severe wrist pain → Suggest tricep dips or close-grip bench instead
• Complete beginner → Far too difficult, start with standard push-ups

Key coaching cues to emphasize:

1. "Hands form a diamond, positioned under your chest"
2. "Elbows stay glued to your ribs — extremely tucked"
3. "This should absolutely burn your triceps"

Common issues to watch for in user feedback:

• "My elbows hurt" → Too advanced, reduce volume, or regress to narrow push-ups
• "I can only do 2-3 reps" → Normal if new to this — build volume slowly
• "My wrists hurt" → Suggest parallettes or push-up handles
• "I don't feel my triceps" → Elbows are flaring — reinforce extreme tuck cue

Programming guidance:

• Pair with: Pull-ups/rows, overhead press, bicep work
• Avoid same day as: Heavy tricep dips or close-grip bench
• Typical frequency: 2-3x per week (NOT daily — joint stress)
• Volume: Start with 3 sets of 5-8 reps, build over weeks

Progression signals:

• Ready to progress when: Can do 12-15 reps with perfect form
• Add difficulty: Decline (feet elevated), tempo, weight vest, or deficit
• Regress if: Elbow pain, cannot do 5 reps with good form, elbows consistently flare

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Last updated: December 2024