How to do Diamond Push-Up

Diamond Push-Up is a compound exercise targeting the triceps: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: chest, shoulders. Equipment: bodyweight. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Get into a push-up position and bring your hands together under your chest to form a diamond shape.
2. Keep your body in a straight line from head to heels and brace your core.
3. Keeping your elbows close to your body, lower your chest toward your hands.
4. Stop when your chest nears your hands.
5. Press back up to the starting position using your triceps.

Coaching tip

Caution

How to program it

Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Bench Dips
• Same muscle, different equipment: Close-Grip Bench Press, Cable Triceps Pushdown, Cable Overhead Triceps Extension

More triceps exercises

• Close-Grip Bench PressDar Tutuş Bench Press
• Triceps DipsParalel Bar Dips (Triceps)
• Bench DipsSehpa Dips
• Cable Triceps PushdownCable Triceps Pushdown
• Cable Overhead Triceps ExtensionCable Baş Üstü Triceps Extension
• Overhead Dumbbell Triceps ExtensionDambıl ile Baş Üstü Triceps Extension