Reps Only exercise

Diamond Push-up form, muscles worked, and workout tracking

The diamond push-up is a close-hand push-up variation performed with the thumbs and index fingers forming a diamond under the chest, shifting emphasis onto the triceps while still working the chest and front delts. Lifters use it as a demanding bodyweight triceps builder for hypertrophy and pressing endurance when bars, dumbbells, or cables are unavailable.

Diamond Push-up illustration

How to do Diamond Push-up

  1. 1Set up in a push-up position with your hands together under your chest, thumbs and index fingers touching to form a diamond shape.
  2. 2Brace your core and squeeze your glutes so your body forms a straight line from head to heels.
  3. 3Inhale as you lower your chest toward your hands, keeping your elbows tracking back along your ribs rather than flaring wide.
  4. 4Do not let your hips sag or your head poke toward the floor.
  5. 5Exhale and press to full elbow extension, feeling the triceps finish the rep; repeat without losing the rigid plank position.

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Track Diamond Push-up in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.