Diamond push-up
Also called diamond pushup, diamond press-up, close-grip push-up.
What is a diamond push-up?
A diamond push-up is a close-hand push-up performed with the hands beneath the chest and the elbows tracking near the torso. It trains the triceps, chest and front shoulders while the trunk stays in a straight plank.
How do you perform a diamond push-up?
Set up
- Place your hands close beneath the chest, letting the thumbs and index fingers form a loose diamond only if that position is comfortable.
- Step back into a straight head-to-heel plank, brace the trunk and set the shoulders over or slightly behind the hands.
Execution
- Bend the elbows back near your sides and lower the chest toward the hands while the body stays in one line.
- Stop at the deepest position you can control without shoulder or wrist pain or the hips sagging.
- Press the floor away until the arms are straight, keeping the trunk and legs moving as one unit.
Common mistakes
Forcing a tiny hand diamond
Use the closest comfortable hand spacing; touching every finger is not a valid-rep requirement.
Letting the hips sag
Brace the trunk or use a raised surface or knees-down regression until the body can move as one unit.
Flaring the elbows sharply outward
Keep them travelling generally back near the torso so the close-hand setup remains recognizable.
Where it fits in a session
Use it as bodyweight pressing or as triceps-focused accessory work after heavier presses.
Change the hand height or use a knees-down regression before shortening the range or losing the plank.
Muscles worked
Primary
Secondary
Schematic surface view. Some muscles are partly visible or not shown.
The close hand position keeps this a chest-and-triceps press; the triceps extend the elbows while the chest and front shoulders move the upper arms.
Variations
- Incline push-up — Raises the hands on a stable surface to reduce the share of bodyweight pressed.
- Kneeling diamond push-up — Keeps the same close-hand press with the knees on the floor to shorten the lever.
Frequently asked questions
What muscles do diamond push-ups work?
They train the triceps, pectoralis major and anterior deltoids while the trunk and glutes hold the plank.
Do your hands need to make a perfect diamond?
No. Keep the hands close beneath the chest, but use a spacing that lets the wrists and shoulders move comfortably.
Are diamond push-ups harder than standard push-ups?
They often feel harder because the narrow position asks more of the elbow extensors and gives you a smaller base, but difficulty still depends on your proportions and technique.
How can you make diamond push-ups easier?
Put the hands on a stable raised surface or keep the knees on the floor while preserving the close-hand press and straight trunk.