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Diamond Push-Up guide
The Diamond Push-Up is a intermediate-level compound bodyweight exercise that primarily targets the Triceps (Lateral Head). Set up with a braced, stable base, move through a full range of motion under control, and progressively add weight or reps over time to keep getting stronger.
What muscles does the diamond push-up work?
The Diamond Push-Up primarily trains the Triceps (Lateral Head), recruiting the surrounding triceps musculature and supporting muscles as a compound lift. Train it as part of a balanced triceps routine.
How do you do the diamond push-up?
To do the Diamond Push-Up: set up at the bodyweight with a stable, braced position — feet planted and core tight; take a grip or stance that lets your triceps drive the movement through its full range of motion; lower under control, then drive back to the start, keeping tension on the triceps (lateral head); avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
- Set up at the bodyweight with a stable, braced position — feet planted and core tight.
- Take a grip or stance that lets your triceps drive the movement through its full range of motion.
- Lower under control, then drive back to the start, keeping tension on the triceps (lateral head).
- Avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
What are the most common diamond push-up mistakes?
- Using momentum or bouncing instead of controlled tension.
- Cutting the range of motion short to move more weight.
- Adding load before the current weight is clean for every rep.
Diamond Push-Up alternatives
Diamond Push-Up FAQ.
What muscles does the Diamond Push-Up work?
The Diamond Push-Up primarily targets the Triceps (Lateral Head), training the Triceps as the main muscle group, along with supporting muscles as a compound movement.
Is the Diamond Push-Up a compound or isolation exercise?
The Diamond Push-Up is a compound exercise — it works multiple muscles and joints at once, so you can load it heavily.
What equipment do I need for the Diamond Push-Up?
You need no equipment — just your bodyweight. Difficulty is rated intermediate.
What are good alternatives to the Diamond Push-Up?
Good triceps alternatives include Tricep Pushdown, Rope Pushdown, Skull Crusher.
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