# Diamond Push-Up

A close-hand push-up variation targeting the triceps, chest, and front delts. Useful for lifters who want a tougher bodyweight pressing variation.

- Intermediate · Compound
- Equipment: 
- HD video: https://media.seto.fit/exercises/diamond-push-up/video/male.mp4
- HTML: https://seto.fit/exercises/diamond-push-up/

## Muscles worked

- Triceps: 10/10
- Mid chest: 7/10

## How to do the Diamond Push-Up

1. Start in a plank position, hands close together under your chest.
2. Keep your body in a straight line from head to heels.
3. Bend your elbows and lower your chest toward your hands.
4. Push back up to the starting position — straighten your arms fully.
5. Avoid letting your hips droop as you lower and rise.

### Full technique — 7 steps

1. Set up in a high plank with thumbs and index fingers touching under your sternum.
2. Extend your legs behind you, set your shoulders directly over your hands, and keep your body straight.
3. Tighten your stomach and glutes so your hips stay level with your shoulders.
4. Bend your elbows and lower your chest toward your hands with elbows tracking close.
5. Descend until your chest reaches your hands or your upper arms are nearly parallel to the floor.
6. Press through your palms to straighten your arms and return to the plank.
7. Finish tall through the upper back without letting your hips sag or pike.

## Common mistakes

- Hands set too far forward
- Elbows flaring away from torso
- Hips sagging below shoulders
- Piking hips on the press
- Cutting the bottom short

## Form cues

- Hands under sternum
- Keep elbows angled back
- Squeeze glutes hard
- Straighten arms fully

## How much to do

- **Strength**: 4–5 sets of 3–6 reps · rest 2 min 30 s · 1–2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 3 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Hex Press](https://seto.fit/exercises/dumbbell-hex-press/)
- **Barbell**: [Barbell Floor Press](https://seto.fit/exercises/floor-press-barbell/)
- **Resistance bands**: [Resistance Band Floor Press](https://seto.fit/exercises/resistance-band-floor-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Cobra Push-Up](https://seto.fit/exercises/cobra-push-up/) — 40% of bodyweight
- Easier: [Close Grip Knee Push-Up](https://seto.fit/exercises/close-grip-knee-push-up/) — 53% of bodyweight
- **This exercise: Diamond Push-Up — 70% of bodyweight**
- Harder: [Barbell JM Press](https://seto.fit/exercises/barbell-jm-press/) — Intermediate

## Quick answers

### What muscles does the Diamond Push-Up work?

Primary: Triceps 10/10. Also works: Mid chest 7/10.

### When should I do the Diamond Push-Up in a workout?

Accessory. Goes after the main lifts. ≈ 8 min with rest.

### How many sets and reps of the Diamond Push-Up?

Strength: 4–5 sets of 3–6 reps, rest 2 min 30 s, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Diamond Push-Up?

Dumbbells: Dumbbell Hex Press. Barbell: Barbell Floor Press. Resistance bands: Resistance Band Floor Press.

### What is an easier version of the Diamond Push-Up?

Close Grip Knee Push-Up (53% of bodyweight), Cobra Push-Up (40% of bodyweight).

### What is a harder version of the Diamond Push-Up?

Barbell JM Press (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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