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Diamond Push-Up

A close-hand push-up that shifts load toward the triceps and inner chest by placing the thumbs and index fingers together under the sternum.

ChestBodyweightHorizontal press
GoLightWeight mediadiamond-push-up

Demonstration coming soon

Primary

TricepsPectoralis major

Secondary

Anterior deltoidsCore

Equipment

Bodyweight

Pattern

Horizontal press

Setup

  1. 01Place the hands together under the sternum with thumbs and index fingers forming a diamond shape.
  2. 02Extend into a plank with feet together or slightly apart for balance.
  3. 03Brace the trunk and squeeze the glutes to lock the body line.
  4. 04Stack the shoulders slightly ahead of the hands.

Execution

  1. 01Lower the chest toward the diamond under control.
  2. 02Keep the elbows tracking back along the ribs, not flaring wide.
  3. 03Touch the chest lightly to the hands or stop just above them.
  4. 04Press back to full lockout while keeping the hips in line.

Checkpoints

  • -Hands stay centered under the sternum.
  • -Elbows brush the ribs on the way down.
  • -Body moves as one rigid unit.
  • -Wrists stay as neutral as the position allows.

Common mistakes

  • -Flaring the elbows out, which strains the wrists and shoulders.
  • -Letting the hips sag as the triceps fatigue.
  • -Placing the hands too high, up near the face.
  • -Shortening range to hide the harder bottom position.

Programming notes

  • -Use 3 to 4 sets of 6 to 15 reps as a triceps-biased pressing accessory.
  • -Regress to knees or an incline if full reps break form.
  • -Pairs well after a heavy press as a bodyweight finisher taken close to failure.

Related exercises

Push-Up

Bodyweight / Chest

Close-Grip Bench Press

Barbell / Chest

Wide Hand Push Up

Bodyweight / Chest

Kneeling Push-Up (Male)

Bodyweight / Chest

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