ProgreviaDiamond push-up
Home › Exercises › Triceps › Diamond push-up
How to do it
Push-up with the hands together forming a diamond under the chest to load the triceps. Body in a straight line and elbows tucked; lower until you graze the hands and press without flaring.
Muscles worked
Mainly triceps. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Horizontal push
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- Moderate (0.8 out of 2.2)
- Risk if technique breaks down
- Low
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Flaring the elbows out, shifting tension away from the triceps to the chest and shoulders.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Diamond push-up compares with other triceps exercises
The catalogue has 11 exercises with triceps as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Diamond push-up is number 8.
It sits in the middle of its group: it works as the day's main exercise or as a second or third one.
With different equipment, the same movement pattern offers 2 alternatives, such as JM press and Close-grip bench press.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Diamond push-up | bodyweight | Moderate (0.8 out of 2.2) | Basic |
| JM press | barbell | High (1.3 out of 2.2) | Advanced |
| Close-grip bench press | barbell | High (1.5 out of 2.2) | Needs coaching |
| Weighted parallel bar dips | bodyweight | High (1.6 out of 2.2) | Advanced |
Bodyweight. In the trial by Kotarsky et al. (2018), four weeks of progressively harder push-ups significantly improved bench press 1RM, just like training the bench press itself. It is a strength result, not a hypertrophy one, and the condition is the word progressive: the exercise has to keep getting harder.
- Kotarsky CJ, Christensen BK, Miller JS, Hackney KJ. Effect of progressive calisthenic push-up training on muscle strength and thickness. Journal of Strength and Conditioning Research. 2018;32(3):651-659.
Alternative exercises
More Horizontal push exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Diamond push-up based on your level, goal and available days.
Build your Triceps workout
Generate a full routine with the emphasis on Triceps and Diamond push-up among your preferred exercises. Free, no sign-up.
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Frequently asked questions
What muscles does Diamond push-up work?
Diamond push-up mainly works the triceps muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Diamond push-up should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for triceps to your level (about 10–20 sets per muscle per week).
Is Diamond push-up good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow triceps.
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