Diamond push-up
Log this in the trackerAlso known as: Close-grip push-up
A narrow-hand push-up that shifts the work onto the triceps.
What it is
A push-up with the hands close together under the chest, thumbs and index fingers forming a triangle. The elbows stay tight, so the triceps do most of the pressing.
Muscles worked
Primary: Triceps. Secondary: Chest (pectorals), Front deltoids, Core.
How to perform it
- Set the hands together under the chest, forming a rough diamond shape.
- Take a plank position with the body in one line from heels to head.
- Lower with the elbows tracking back along the ribs, chest toward the hands.
- Press back to a straight arm without letting the hips sag or pike.
Common form faults
- Hips sagging as the triceps tire. Squeeze the glutes and brace the trunk; drop to the knees rather than lose the line.
- Elbows flaring wide, which puts strain on the wrists and takes the triceps out. Keep the upper arms brushing the ribs the whole way down.
Programming
8 to 15 reps as triceps work in a bodyweight session, or a finisher after pressing.
Plan your training
Variations & substitutions
Frequently asked questions
- My wrists hurt in the diamond position.
- Do them on dumbbells or push-up handles so the wrist stays neutral, or widen the hands slightly to a close, not touching, position.
- Are they better than normal push-ups for triceps?
- Yes, meaningfully. The narrow hands keep the elbows tight, which puts the triceps in charge of the lockout.