Diamond Push-Up
The diamond push-up is a horizontal push exercise that primarily trains the triceps, with the pecs and front delts assisting. Equipment: bodyweight. Suited to intermediate lifters.
- Primary muscles
- Triceps
- Secondary muscles
- pecs and front delts
- Muscle group
- arms
- Equipment
- bodyweight
- Movement pattern
- Horizontal Push
- Difficulty
- Intermediate
- Also searched as
- diamond push up, diamond pushups, diamond push ups
Complete diamond push-up guides
- Proper formDiamond Push-up: Proper Form, Step by StepClear, evidence-aligned guide to diamond push-up form: setup, execution cues, breathing, tempo, progressions, common mistakes, and safety notes for lifters.
- Muscles workedDiamond Push-up: Muscles Worked and Best AlternativesClear, evidence-aware guide to which muscles diamond push-ups train, programming guidance, and 4 practical alternatives depending on equipment, injury, and plateau concerns.
- Sets and repsHow Many Sets and Reps for the Diamond Push-up?Clear set/rep and frequency ranges for diamond push-ups by goal (strength, hypertrophy, endurance), week-to-week progression, and when to add weight versus reps.
- Common mistakesThe Most Common Diamond Push-up Mistakes (and How to Fix Them)Clear, evidence-aware breakdown of the top diamond push-up mistakes, what they cost you, and one concrete fix per error to improve strength and reduce risk.
- At-home alternativesDiamond Push-up Alternatives at Home (Minimal Equipment)Practical at-home substitutes for the diamond push-up: 5 bodyweight, band, and dumbbell options, clear trade-offs, programming tips, safety guidance, and when to use a gym.
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Train the same muscles or the same movement pattern.
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