Diamond Push-up
Intermediate
Also known as: Triangle Push-up
Expert Advice
If you cannot press back up without losing your body line, practice the knee-supported diamond push-up first. It reduces the load while preserving the close-hand pressing pattern.
How-to-do Steps
- Place your hands together beneath your chest, forming a diamond with your thumbs and index fingers.
- Extend your legs behind you, supporting a straight body on your hands and toes.
- Inhale as you bend both elbows and lower your chest toward your hands.
- Stop at a comfortable depth while keeping your chest and hips moving together.
- Exhale and press through both palms until your arms straighten.
- Repeat for the programmed reps, keeping your knees off the floor.
Common Mistakes
- Elbows flare sidewaysFix: angle them back toward your ribs as you lower.
- Head dips toward your handsFix: keep your neck aligned with your spine.
Coach Cues
Keep your diamond shapeElbows angle backMove as one unit
Short reminders to keep in mind during every set.
Track Diamond Push-up in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Diamond Push-up primarily targets the Triceps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps60%
Secondary
Shoulders15%
Chest25%
Equipment
Body Weight
Exercise Type
Strength
Why Level 3?
Intermediate
Close-hand pressing requires solid relative upper-body strength while maintaining a rigid body line.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Harder Variation
Same Movement, Other Equipment
Frequently Asked Questions
What does Diamond Push-up work?
This exercise directly targets your triceps, with secondary activation in your shoulders and chest. It is one of the most popular triceps exercises and requires no equipment at all.
What is the most common mistake with Diamond Push-up?
The biggest mistake is flaring your elbows out instead of keeping them tucked close to your body. Slow down, focus on feeling the triceps work through the full range of motion, and use a weight or difficulty level you can actually control.
How many sets and reps should I do for Diamond Push-up?
Start with 3 sets of 10 to 15 reps. If the exercise works one side at a time, do 10 to 15 reps per side. Rest 30 to 60 seconds between sets. Track your sets in the FitAI app to make sure you are progressing over time.
How do I avoid injury doing Diamond Push-up?
Warm up your triceps with light movement before jumping in. Never sacrifice form for speed or extra reps. If you feel sharp pain rather than muscle burn, stop immediately. Start with fewer reps and a smaller range of motion until you have the movement pattern locked in.
