Diamond Push Up. How-to, proper form and tips

Diamond Push Up icon

The exercise is focused on triceps, although chest, core and shoulders are also involved.

Video demonstration

How to and step by step instructions:

  1. Get down on all fours.
  2. Place hands forming a diamond with thumb and indicator fingers.
  3. Straighten arms and legs.
  4. Lower the body, the chest nearly touches the floor.
  5. Pause, then straight your arms and push back up.

Hints & tips:

  • Triceps strength is needed.
  • Start with wall-triceps and knee-triceps push-ups, if needed.
  • Keep your core engaged, the all body in a straight line.


  • Strengthen the triceps.
  • Also works the core, shoulders and chest.

Counting & gamification:

  • Make series of 10.
  • Include this in your daily push-up variations.

Muscles worked and body parts involved:

Primary , Secondary

Primary muscles: Shoulder, Triceps, Chest

Secondary muscles: Abs, Lowerback

Other names

The exercise can be found with other names. Examples are:

  • Diamond Push Up
  • Close Grip Push Up
  • Diamond Press Up
  • Close Grip Press Up

Training tricep with Push Ups

Muscle: Shoulder

Muscle: Triceps

Muscle: Chest

Collection: Push Up Variations

Category: Bodyweight