Diamond Push-Up — how to, muscles worked, alternatives

How to do the Diamond Push-Up

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

Full technique — 7 steps

Set up in a high plank with thumbs and index fingers touching under your sternum.
Extend your legs behind you, set your shoulders directly over your hands, and keep your body straight.
Tighten your stomach and glutes so your hips stay level with your shoulders.
Bend your elbows and lower your chest toward your hands with elbows tracking close.
Descend until your chest reaches your hands or your upper arms are nearly parallel to the floor.
Press through your palms to straighten your arms and return to the plank.
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

Substitutes by equipment

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

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 40% of bodyweight
Easier Close Grip Knee Push-Up 53% of bodyweight
This exercise Diamond Push-Up 70% of bodyweight
Harder Barbell JM Press Intermediate

Too hard for now? Start with the Close Grip Knee Push-Up.

In ready-made workouts

Upper-body dumbbell workout40 min · Home, dumbbells

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.