Diamond Push-Up

The triceps destroyer — hands together in diamond formation to shift emphasis from chest to arms, building horseshoe triceps and inner chest definition with zero equipment

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⚡ Quick Reference

Aspect	Details
Pattern	Push (Horizontal, Close-Grip)
Primary Muscles	Triceps, Chest (Inner)
Secondary Muscles	Front Delts, Core
Equipment	None (bodyweight)
Difficulty	⭐⭐ Intermediate
Priority	🟡 High

Movement Summary

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🎯 Setup

Starting Position

1. Hand position: Place hands directly under chest, touching to form diamond
2. Diamond formation: Index fingers and thumbs touch, creating diamond/triangle shape
3. Hand angle: Fingers point forward or slightly inward
4. Body alignment: Perfect plank — straight line head to heels
5. Elbow position: Start tucked close to torso (not flared)
6. Core bracing: Tight abs and glutes — more critical with narrow base
7. Foot stance: Together or slightly apart for stability

Hand Diamond Formation

    ___     ___
   |   \   /   |     Index fingers
    \   \ /   /
     \   X   /       Touch at tips
     /   |   \
    /    |    \      Thumbs
   |___  |  ___|

The Diamond:

• Index finger tips touch
• Thumb tips touch
• Creates diamond/triangle window between hands
• Hands centered under sternum/lower chest

Setup Cue

"Form a diamond window with your hands — look through it to the floor"

Hand Position Variations

Position	Formation	Emphasis	Wrist Comfort
True Diamond	Fingers + thumbs touching	Maximum triceps	Moderate
Close Triangle	Slight gap between hands	Triceps emphasis, less wrist stress	Good
Close Grip	Hands 4-6" apart	Balanced triceps/chest	Best

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🔄 Execution

The Movement

🔝 Starting Position

What's happening: Narrow-base plank with diamond hand position

1. Hands forming diamond under chest
2. Arms locked out
3. Elbows positioned close to ribs
4. Body rigid from head to heels
5. Weight distributed through narrow hand base and feet

Feel: Immediate triceps engagement, less stable than wide-grip stance

⬇️ Lowering

What's happening: Controlled descent with elbows tracking along torso

1. Bend elbows, keeping them tucked close to sides (30-45° from body)
2. Lower sternum toward the diamond formed by hands
3. Elbows track backward along ribs, not flaring outward
4. Descend until chest nearly touches hands
5. Maintain rigid body alignment

Tempo: 2-3 seconds — control is critical with narrow base

Feel: Intense loading through triceps, inner chest stretched

Critical difference from standard: Elbows stay tight to body, dramatically increasing triceps activation (ACE study: 88% greater triceps activation than standard push-up)

⏸️ Bottom Position

What's happening: Chest at diamond, full triceps stretch

1. Sternum hovering 1-2 inches above diamond
2. Elbows bent deeply, tucked along torso
3. Upper arms nearly parallel to ground
4. Triceps fully stretched under load
5. Brief pause to eliminate bounce

Common error here: Elbows flaring outward — force them to stay tucked

Feel: Extreme triceps stretch, inner pec activation, shoulder stability demand

⬆️ Pressing

What's happening: Triceps-driven press to lockout

1. Drive through diamond hand position
2. Extend elbows explosively
3. Keep elbows tracking close to body throughout
4. Press to complete lockout — squeeze triceps hard at top
5. Return to start position

Tempo: 1-2 seconds — powerful but controlled

Feel: Triceps burning intensely, inner chest contracting

Critical cue: "Lockout hard and squeeze" — the top position is peak triceps contraction

Key Cues

Primary Cues

• "Diamond under sternum" — hand position landmark
• "Elbows glued to ribs" — prevent flaring
• "Triceps do the work" — feel arms, not just chest
• "Lockout and squeeze" — maximize triceps contraction

Tempo Guide

Goal	Tempo	Example
Strength	3-1-1-1	3s down, 1s pause, 1s up, 1s squeeze
Hypertrophy	3-1-2-1	3s down, 1s pause, 2s up, 1s squeeze
Endurance	2-0-1-0	Controlled rhythm

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Triceps Brachii	Elbow extension — primary force producer in narrow grip	█████████░ 88%
Pectoralis Major (Sternal/Inner)	Horizontal adduction with narrow grip emphasis on inner fibers	███████░░░ 70%

Secondary Muscles

Muscle	Action	Activation
Anterior Deltoid	Shoulder flexion and stabilization	██████░░░░ 60%
Core	Anti-extension with reduced stability	███████░░░ 65%

Stabilizers

Muscle	Role
Serratus Anterior	Scapular stabilization on narrow base
Rotator Cuff	Shoulder stability with altered mechanics
Glutes	Hip extension, preventing sag

Triceps Activation Research

ACE-sponsored study (2011): Diamond push-ups produced the highest triceps activation of any bodyweight exercise tested — 88% of maximum voluntary contraction compared to standard push-ups at 61%. This makes diamond push-ups the most effective bodyweight triceps exercise.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Elbows flaring outward	Arms move away from body	Reduces triceps work, shoulder stress	Tuck elbows to 30-45° max
Hands too far forward	Diamond ahead of chest	Awkward mechanics, shoulder strain	Position diamond under sternum
Incomplete lockout	Not extending fully	Misses peak triceps contraction	Lock arms completely, squeeze triceps
Hips sagging	Narrow base reduces stability	Lower back stress, form breakdown	Brace core harder, feet wider if needed
Wrists bent	Hands not aligned properly	Wrist pain, reduced power	Keep wrists neutral, weight through palm
Partial ROM	Not lowering chest to hands	Less muscle activation	Chest to diamond every rep

Most Common Error

Elbow flaring — as you fatigue, elbows naturally want to flare outward (easier position). This defeats the triceps-emphasis purpose of diamond push-ups. If elbows flare, end the set. Quality beats quantity.

Self-Check Checklist

• Hands form diamond directly under chest
• Elbows stay tucked close to torso (30-45°)
• Chest lowers to diamond position
• Full lockout at top with triceps squeeze
• Body stays rigid throughout
• No wrist pain or bending

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🔀 Variations

By Difficulty

Easier (Regressions)

Variation	How	When to Use
Incline Diamond	Hands on bench in diamond	Building toward floor diamond
Close-Grip (not touching)	Hands 4-6" apart	Less wrist stress, still triceps focus
Knee Diamond	Knees on ground	Can't do full diamond yet

Standard Diamond

Variation	How	Emphasis
Standard Diamond	Hands touching, feet on floor	Balanced triceps/chest
Wide Diamond	Slight gap between hands	Less wrist stress
Feet-Together Diamond	Feet touching	More core demand

Harder (Progressions)

Variation	How	When to Use
Decline Diamond	Feet elevated	Increase loading
Weighted Diamond	Weight vest	Add external resistance
Diamond Deficit	Hands on platforms	Extended ROM
Slow Tempo Diamond	5-second eccentric	Time under tension
Diamond to Archer	One arm takes more load	Toward one-arm push-up

By Target

Target	Variation	Change
Maximum Triceps	Standard diamond, full ROM	Hands touching, complete lockout
Inner Chest	Wide diamond, squeeze at top	Focus on adduction
Explosive Power	Plyometric diamond	Press explosively, hands leave floor
Shoulder Stability	Single-leg diamond	One foot elevated
Progressive Overload	Decline or weighted diamond	Increase resistance

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Notes
Strength	4-5	5-10	120s	Use decline or weighted
Hypertrophy	3-4	8-15	90s	Control tempo, squeeze lockout
Endurance	3	15-25	60s	Standard difficulty

Workout Placement

Program Type	Placement	Rationale
Arm/triceps day	Primary push	Most effective bodyweight triceps move
Chest day	Secondary/finisher	After main pressing, triceps burnout
Upper body day	Secondary push	After primary pressing movement
Bodyweight program	Progression exercise	Advanced push variation

Progression Scheme

Progression Strategy

Master the movement before adding difficulty. Diamond push-ups are already challenging due to narrow grip. Get 12-15 perfect reps before progressing to decline or weighted variations.

Sample Integration

Bodyweight Upper Day:

1. Pull-Ups: 4x6-10
2. Diamond Push-Up: 4x10-15
3. Pike Push-Up: 3x8-12
4. Inverted Row: 3x10-15
5. Plank: 3x60s

Arm Specialization Day:

1. Close-Grip Bench Press: 4x6-8
2. Diamond Push-Up: 3x10-15
3. Overhead Extension: 3x10-12
4. Dips: 3x8-12
5. Triceps Pushdown: 3x12-15

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Standard Push-Up	Build base pressing strength
Close-Grip Push-Up	Hands close but not touching
Incline Diamond	Reduce load while learning pattern
Knee Diamond	Can't do full floor diamond yet

Progressions (Harder)

Exercise	When Ready
Decline Diamond	Diamond reps exceed 15
Weighted Diamond	Add vest or plate on back
Deficit Diamond	Extend ROM with platforms
Archer Push-Up	Progress toward one-arm

Gym Alternatives (Similar Emphasis)

Alternative	When to Use
Close-Grip Bench Press	Want to load heavy for triceps
Triceps Dips	Bodyweight triceps alternative
Skull Crushers	Triceps isolation
Cable Triceps Extension	Machine-based triceps work

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Wrist pain	Narrow hand position stresses wrists	Use push-up handles, slightly widen grip
Elbow pain	High triceps loading can aggravate	Reduce ROM or regress to close-grip
Shoulder impingement	Tucked elbows can aggravate in some	Widen grip slightly, check shoulder health
Poor core strength	Narrow base demands more stability	Widen foot stance or regress to incline

Stop Immediately If

• Sharp pain in wrists, elbows, or shoulders
• Clicking or popping in elbow joints
• Inability to keep elbows tucked
• Wrist buckling or severe discomfort

Special Considerations

Wrist Stress: The diamond position forces wrists into extension with narrow base of support. If wrists hurt, slightly separate hands (close-grip variation) or use push-up handles for neutral wrist alignment.

Elbow Loading: Diamond push-ups heavily load triceps and elbow joints. If you have elbow issues (tendinitis, past injury), start conservatively and monitor for pain.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Elbow	Flexion/extension under high triceps load	Full	🟡 Moderate-High
Shoulder	Flexion/horizontal adduction with tucked elbows	Full	🟢 Low-Moderate
Wrist	Extension in narrow position	70-90°	🟡 Moderate-High

Wrist-Friendly Modification

Use push-up handles or parallettes positioned in diamond formation. This maintains neutral wrist alignment while preserving the narrow hand position that creates triceps emphasis.

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❓ Common Questions

Are diamond push-ups really better for triceps than standard?

Yes — research confirms it. An ACE-sponsored study found diamond push-ups produce 88% of maximum triceps activation compared to 61% for standard push-ups. This makes them the single most effective bodyweight triceps exercise.

Do my hands have to actually touch?

No. The "true diamond" with index fingers and thumbs touching is ideal for maximum triceps emphasis, but if it causes wrist discomfort, a close-grip variation (hands 4-6 inches apart) still provides excellent triceps focus with less wrist stress.

I can do 20+ standard push-ups but only 5 diamond push-ups — is that normal?

Completely normal. Diamond push-ups are significantly harder due to narrow grip mechanics and triceps loading. Most people can do 40-60% fewer diamond push-ups than standard. Focus on building volume gradually.

Should I do diamond push-ups on chest day or arm day?

Either works, depending on your goal. Chest day: Use as a finisher after main pressing for triceps burnout. Arm day: Use as primary bodyweight triceps movement. Many people program them on both but with different rep ranges.

My wrists hurt during diamond push-ups. What should I do?

Three options: (1) Use push-up handles or parallettes positioned close together for neutral wrist, (2) Slightly widen your grip to "close-grip" instead of true diamond, or (3) Make fists instead of flat palms. If pain persists, stick with standard-width push-ups.

Can diamond push-ups replace triceps dips?

They're comparable but not identical. Diamond push-ups emphasize triceps with chest involvement; dips emphasize triceps with more shoulder/lower chest involvement. Both are excellent. If you can only do one, diamond push-ups are more accessible (no bar needed).

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📚 Sources

Biomechanics & Muscle Activation:

• American Council on Exercise (ACE) (2011). "ACE Study Identifies Best Triceps Exercises" — Tier A
• Cogley, R.M., et al. (2005). "Comparison of muscle activation using various hand positions during the push-up exercise" — Tier A
• Lehman, G.J., et al. (2006). "An unstable support surface does not increase scapulothoracic stabilizing muscle activity" — Tier B

Programming:

• NSCA Essentials of Strength Training and Conditioning — Tier A
• Contreras, B. (2013). Bodyweight Strength Training Anatomy — Tier B
• Kavadlo, A. (2015). Pushing the Limits — Tier C

Safety:

• American College of Sports Medicine Guidelines — Tier A

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For Mo

When to recommend this exercise:

• User wants to build triceps with bodyweight
• User has mastered standard push-ups (12+ reps)
• User wants arm development without equipment
• User is looking for push-up progression
• User has healthy wrists and elbows
• User wants chest/triceps combination exercise

Who should NOT do this exercise:

• Acute wrist, elbow, or shoulder injury
• Severe wrist pain or mobility restrictions
• Cannot perform 10+ standard push-ups with good form
• Elbow tendinitis without medical clearance

Key coaching cues to emphasize:

1. "Form a diamond with hands under your chest"
2. "Elbows glued to your ribs — don't let them flare"
3. "Lockout hard and squeeze triceps at the top"

Common issues to watch for in user feedback:

• "My wrists hurt" → Suggest push-up handles, close-grip variation, or fist position
• "I can barely do any" → Normal, regress to incline diamond or close-grip
• "My elbows flare out" → Cue to tuck, reduce reps, focus on quality
• "I don't feel triceps" → Check hand position (under sternum?), ensure full lockout
• "Too easy" → Progress to decline, weighted, or deficit diamond

Programming guidance:

• Don't prescribe until user can do 3x10+ standard push-ups
• Expect 40-60% fewer reps than standard push-ups
• For triceps hypertrophy: 3-4 sets of 8-15 reps
• For strength: 4-5 sets of 5-10 reps (use decline or weight)
• Place on arm day (primary) or chest day (finisher)
• Progress when: 3x15 reps with perfect form

Progression path:

1. Standard push-up mastery (3x12+)
2. Close-grip push-up (hands 6" apart)
3. Incline diamond (if needed for wrist comfort)
4. Floor diamond (build to 3x15)
5. Decline diamond or weighted diamond
6. Deficit diamond or archer push-ups

Wrist-friendly alternatives if needed:

• Push-up handles in close position
• Parallettes
• Close-grip (not true diamond) variation
• Fist position on floor

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Last updated: December 2024