Triceps
Diamond Push-Up
3 × 10–15 · Intermediate · Bodyweight
How to do it
- Set up in a push-up position with your hands close together under your sternum, thumbs and index fingers forming a diamond.
- Lower your chest toward your hands, elbows tracking back along your ribs.
- Press the floor away to straight arms.
- Keep your body in one straight line throughout.
Coach tip: Moving the hands together shifts the push-up's load from chest to triceps — expect far fewer reps than your normal push-up.
About this exercise
The triceps make up roughly two-thirds of upper-arm mass and drive every press and push. Training all three heads builds stronger bench presses, dips and push-ups.
Primary muscles
Triceps brachii — lateral, long and medial heads
Also working
Anconeus, front deltoids
Common mistakes
- Letting the elbows flare wide and turning the movement into a press
- Using momentum instead of reaching a full elbow extension
- Cutting the stretch at the bottom short
Form & safety — Keep your elbows tracking in one line and your shoulders down away from your ears. If your elbows ache, reduce the load and slow the tempo.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.