Muscles worked
Triceps, inner chest, shoulders.
Why diamond push-ups works
Narrowing your hand placement shifts the elbow path closer to your body, which increases how much the triceps have to contribute relative to the chest. It's the same principle behind a close-grip bench press — a small change in hand width meaningfully changes which muscles do the most work.
How to do diamond push-ups
- Start in a push-up position and form a diamond with your thumbs and index fingers under your chest.
- Keep your body in a straight line and core braced.
- Lower your chest toward your hands, elbows tucked close to your ribs.
- Stop just above your hands.
- Push back up.
Form tips
- Keep elbows tucked, not flared.
- Maintain a straight body line.
- Drop to your knees if full reps break your form.
Common mistakes
- Letting elbows flare out wide.
- Sagging hips.
- Going too fast.
Who should modify or avoid this
This narrow hand position adds extra torque through the wrists and elbows, so anyone with elbow tendon issues (like tennis or golfer's elbow) should build strength with standard push-ups first. Drop to your knees rather than skipping the movement if your form breaks down before your target reps.
Sets and reps
3 sets of 8–12 reps, or fewer on your knees while you build strength.
Variations & progressions
- Easier: knee diamond push-ups.
- Harder: feet elevated.
- Add a slow tempo.
Looking for a full routine? Try our beginner bodyweight workout.