How many reps of the diamond push-up should you do when you are new to the exercise?

Three sets of 6 to 10 reps with strict elbow tucking is a good target; if you can't yet complete that, drop to your knees for the same rep range. Progress toward full sets of 15 to 20 before looking for ways to add extra load.

How do I make the diamond push-up easier or harder?

Drop to your knees or push up from an elevated surface like a bench to make it easier, or elevate your feet or add a weighted vest once bodyweight sets feel controlled to make it harder.

What is the diamond push-up good for?

It's a great equipment-free progression once regular push-ups feel easy, building triceps size and pressing strength with no gear needed. It's a poor starting point if you can't yet do standard push-ups with good form, since the narrow hand position adds wrist and elbow stress before you're ready for it.

Intermediate

Diamond Push-Up

Bringing your hands together under your chest shifts a standard push-up's emphasis onto the triceps, giving you a strong bodyweight builder with no equipment. Keeping the elbows tucked and the body rigid is key. It's a great progression once regular push-ups feel easy.

Equipment: Body Weight
Body part: Triceps
Type: Strength
Browse by muscle: Triceps Brachii Long Head, Triceps Brachii Lateral Head, Triceps Brachii Medial Head
Browse by movement: Horizontal Press

How to do it

1
Set up in a push-up position and bring your hands together under your chest.
2
Touch your thumbs and index fingers to form a diamond shape.
3
Brace your core and glutes so your body forms a straight line.
4
Bend your elbows and lower your chest toward your hands, keeping elbows tucked.
5
Descend until your chest nearly touches your hands.
6
Press back up to full lockout by extending the elbows.

Tips

Keep your elbows brushing your sides rather than flaring outward.
Hold a rigid plank; don't let your hips sag or pike up.
Drop to your knees to scale it down while you build strength.

Variations

Common mistakes

The hips sag toward the floor as fatigue sets in, turning a straight plank into a loose hinge at the lower back.
Flaring the elbows out to the sides instead of tucking them shifts the work off the triceps and onto the chest and shoulders.
Placing the hands too far forward of the chest changes the diamond press into an awkward, wrist-straining angle.
The chest stops well short of the hands on a shortened rep, skipping the range that makes this a real triceps builder instead of a half push-up.

Frequently asked

How many reps of the diamond push-up should you do when you are new to the exercise?: Three sets of 6 to 10 reps with strict elbow tucking is a good target; if you can't yet complete that, drop to your knees for the same rep range. Progress toward full sets of 15 to 20 before looking for ways to add extra load.
How do I make the diamond push-up easier or harder?: Drop to your knees or push up from an elevated surface like a bench to make it easier, or elevate your feet or add a weighted vest once bodyweight sets feel controlled to make it harder.
What is the diamond push-up good for?: It's a great equipment-free progression once regular push-ups feel easy, building triceps size and pressing strength with no gear needed. It's a poor starting point if you can't yet do standard push-ups with good form, since the narrow hand position adds wrist and elbow stress before you're ready for it.

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