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Exercise library · Chest

Diamond push-up

Horizontal press for the chest with your bodyweight.

How to do it

1 of 3

Hands close together under your chest

  1. Starting position

    Hold a straight plank and place your hands close under your chest so your thumbs and index fingers form a diamond.

  2. The movement

    Lower your chest toward your hands with your elbows close to your body, then push up to straight arms.

Most common mistake

Don't flare your elbows, keep them close to your body and keep your hands under your chest.

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Muscle group
Chest
Equipment
Bodyweight
Where
Home or gym
Logged as
Reps

Muscles worked

With your hands close together, much of the work moves from your chest to your triceps, which straighten your elbows. Your chest and the front of your shoulders still work, but your triceps usually tire first. For most people the exercise is harder than the standard version, because the triceps are a smaller muscle and your elbows bend further. The closer your hands, the more your triceps do, and the more your wrists have to take.

Common mistakes

  • Your head drops towards the floor. Your nose then reaches the floor before your chest, and the rep looks deeper than it is. Keep your neck in line with your back and lower until your chest almost touches your hands.
  • Your wrists take too much. The diamond grip angles your wrists. Spread your fingers to share the pressure across your whole hand, or move your hands slightly apart so they are close without touching. If your wrists ache rather than just tire, stop and get them checked by a physiotherapist or doctor.
  • Snapping your elbows into lockout. With your triceps doing the main work, it is easy to slam your arms straight. Press up to straight arms in one smooth movement and flow directly into the next rep.

Variations and alternatives

  • Push-ups with a regular hand position are the basic exercise and put more on the chest.
  • Knee push-ups are an easier step and work with diamond hands too.
  • The close grip bench press gives your triceps the same emphasis with a barbell, when you want to add weight.
  • Bench dips train your triceps at home with only a chair or bench.

Sets and reps

Diamond push-ups suit muscle growth and endurance best. Aim for 6 to 12 reps over 3 sets to build muscle, and 12 to 20 if endurance is your goal. If you only manage a few full reps, start on your knees rather than cutting the movement short. Do them after heavier presses or as a triceps finisher. The sets and reps guide has more on how to choose.

Once you can do 15 reps or more on every set, lower yourself more slowly, pause for a second at the bottom or raise your feet onto a low step. Each of those steps is progressive overload without weights.

Also called

  • diamond push up

Swap for

Taken, or missing the equipment? The same movement with something else.

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