Diamond Push-up
Expert Advice
Keep your elbows close to your body to maximize triceps engagement and prevent shoulder strain.
How-to-do Steps
- Get into a push-up position with your hands close together under your chest, forming a diamond shape with your thumbs and index fingers.
- Lower your body down, keeping your back straight and your core engaged.
- Push back up to the starting position, focusing on using your triceps.
- Repeat for the desired number of repetitions.
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
Triceps55%
Secondary
Shoulders15%
Chest30%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
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.
