Diamond Push-up
The diamond push-up is a bodyweight exercise variation that targets the triceps by narrowing the hand placement to form a diamond shape under the chest. This close-grip position shifts mechanical tension from the chest to the arms, making it an effective movement for building tricep size and strength.
Diamond push-ups place higher stress on the wrist and elbow joints than standard variations; the AI tracks your joint health feedback to suggest wider-grip alternatives like close-grip push-ups if pain is detected. Additionally, by monitoring your RPE and rep drop-off across sets, the app optimizes training volume to ensure your smaller tricep muscles are stimulated effectively without being overtrained.
Form Cues
- Form a diamond shape with your thumbs and index fingers directly under your chest
- Tuck your elbows tight against your ribs as you lower your body
- Brace your core and squeeze your glutes to maintain a flat back
- Lower your chest until it nearly touches your hands
- Drive through your palms to fully extend your arms at the top
- Don't let your elbows flare out to the sides
- Don't allow your hips to sag or hike up in the air
- Don't place your hands too far forward in front of your face
- Don't shorten the range of motion by stopping halfway down
Common Mistakes
- Flaring elbows outward
- Sagging lower back
- Hands placed too far forward
- Limited range of motion
- Shrugging shoulders near ears
Muscles Worked
This exercise primarily targets the triceps brachii, specifically emphasizing the lateral and medial heads due to the narrow base of support and high degree of elbow flexion. While the pectoralis major and anterior deltoids assist in the movement, the close hand placement significantly reduces chest involvement compared to standard push-ups, acting as a bridge between compound pressing and isolation work.
Primary
Secondary
Get Personalized Coaching for Diamond Push-up
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.