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Triceps
Diamond Push-Up
A close-hand bodyweight press emphasizing the triceps while the chest, shoulders and trunk assist the movement.
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Target
Triceps
Category
Upper body · Strength
Difficulty
Intermediate
Sets
3
Reps
6-12
Execution
How to perform
1. Take a plank position with hands close together beneath your chest; use a comfortable wrist angle rather than forcing a diamond.
2. Brace your abdomen and keep your head, hips and heels aligned.
3. Bend your elbows backward to lower your chest toward your hands without sagging your hips.
4. Press the floor away to return; use an incline or knee-supported version if needed for control.
Suggested rest: 90 seconds between sets.
Technique
Key form tips
- 1Take a plank position with hands close together beneath your chest; use a comfortable wrist angle rather than forcing a diamond
- 2Brace your abdomen and keep your head, hips and heels aligned
- 3Keep each repetition controlled and maintain tension through Triceps.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Triceps to force extra repetitions.