- EquipmentBodyweight
- PatternPush
- Reps5 to 25 reps
- Joint loadWrist
Get into a push-up position with your hands close together under your chest, index fingers and thumbs forming a diamond.
First cueKeep the elbows tucked.
How to do the Diamond Push-Up
Set up. Get into a push-up position with your hands close together under your chest, index fingers and thumbs forming a diamond.
- Brace your body in a straight line.
- Lower your chest toward your hands, elbows close to your sides.
- Push back up to straight arms.
Form cues
- Keep the elbows tucked.
- Keep the hips level.
- Lower to the hands.
Common mistakes
- Flaring the elbows.
- Letting the hips sag.
Muscles worked
Main target: Triceps. The triceps covers the back of the upper arm in three heads. It straightens the elbow, so it works in every press and push-up.
On the way: Chest and Front delts.
Its other side: Upper back, Lats and Rear delts, in the horizontal push and pull pattern.
Its other side: Lats and Traps, in the overhead press and pull pattern.
What to pair it with
Movements that round out a workout with the Diamond Push-Up, from the same catalog the StatBlockFit app logs.
- Barbell Curl Superset partner: it trains the other side of the arms pattern, so the two can alternate.
- Upright Row Same push session: it trains the side delts.
A complete workout around it
4 movements, the Diamond Push-Up first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Diamond Push-Up 3 × 5 to 25 reps
- Barbell Curl 3 × 6 to 15 reps
- Upright Row 3 × 8 to 15 reps
- Dumbbell Fly 3 × 8 to 15 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Dumbbell Overhead Extension
Dumbbell
Gym or cable swap
Triceps Pushdown
Cable
Less load on the wrist
Triceps Pushdown
The Diamond Push-Up loads the wrist by the catalog's joint rule, the one the app's workaround mode uses; this one does not.
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Variations and preparation
A variation of: Push-Up.
Other variations of the Push-Up: Incline Push-Up, Deficit Push-Up, Pike Push-Up, Knee Push-Up and Archer Push-Up.
Do before it: Push-Up (same movement, lighter), Scapular Push-Up (shoulder blades), Knee Push-Up (same movement, lighter) and Incline Push-Up (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Diamond Push-Up is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Diamond Push-Up?
Set up: Get into a push-up position with your hands close together under your chest, index fingers and thumbs forming a diamond. Steps: 1. Brace your body in a straight line. 2. Lower your chest toward your hands, elbows close to your sides. 3. Push back up to straight arms. Form cues: Keep the elbows tucked. Keep the hips level. Lower to the hands. Common mistakes: Flaring the elbows. Letting the hips sag.
What muscles does the Diamond Push-Up work?
It trains the triceps as its main target and works the chest and front delts on the way.
What can I do instead of the Diamond Push-Up?
At home: Dumbbell Overhead Extension. In a gym: Triceps Pushdown. With less load on the wrist: Triceps Pushdown. Each trains the same main muscle.
What should I pair the Diamond Push-Up with?
Good partners in the same workout are Barbell Curl and Upright Row.