Diamond Push-Ups
Triceps • Gym • Beginner
- Muscle Group: Triceps
- Training Type: Compound
- Equipment: Bodyweight
- Difficulty: Beginner
Exercise Overview
Diamond push-ups are a bodyweight compound exercise that emphasizes the triceps by using a narrow hand position beneath the chest. By forming a diamond shape with the hands, this variation shifts more load onto the triceps while still engaging the chest and shoulders, making it an effective exercise for building arm strength without equipment.
How To Do It
1. Setup
Get into a standard push-up position and place your hands close together under your chest, forming a diamond shape with your thumbs and index fingers.
2. Starting Position
Keep your body in a straight line from head to heels, core engaged, and shoulders stacked over your hands.
3. Execution
Lower your chest toward your hands by bending your elbows, keeping them close to your body. Press back up by extending your arms and squeezing the triceps.
4. Return
Fully extend your arms at the top without locking the elbows, then repeat with controlled reps.