diamond push up technique muscle work and variations 609bd0cf293d9

Inflated triceps give the arms a nice shape and volume. You don’t have to go to the gym to train these muscles – you can exercise at home. We suggest disassembling diamond push-ups from the floor – an effective exercise for the development of triceps muscles.

Which muscles work

The main load is taken by the triceps. Large pectorals help them to push the body up. When moving, the biceps of the arms, abdominal muscles and quadriceps muscles of the thigh stabilize the whole body.


Push-ups with a “diamond” grip are best performed after simple joint exercises. Rotate the brush in opposite directions for 1 minute. Repeat with the forearms. Finish the warm-up with smooth swinging arms back and forth. Start the exercise:

  1. Lower yourself in a plank position with outstretched arms.
  2. Place your palms clearly under your chest and bring them close. At the same time, the thumbs and forefingers touch each other, forming the outline of a diamond (you get something like a triangle).
  3. Choose a comfortable position of the legs: spread apart or closed.
  4. Tighten the abdominal muscles , thighs and buttocks.
  5. Raise your head, look forward.
  6. Inhaling, gently lower the body until the sternum touches the back of the palms.
  7. With an exhalation, due to straining the triceps and chest muscles, rise to the starting position.
  8. Freeze for a second in the upper phase, then repeat the push-up.

How to do it:

  • Keep your shoulders close to your body. Moving the elbows apart will shift the payload from the triceps to the pectoral muscles.
  • Avoid sagging in the abdomen. If the back is curved downwards, the lower back will be overstrained.
  • Move evenly. Lowering and raising the body are carried out at the same pace.

Beginners do 3 sets of 12 reps. For trained athletes, we recommend progressive loads with each set.

When performed correctly and regularly, “diamond” push-ups can achieve the following results:

  • increase in pushing force;
  • strengthening the ligamentous apparatus and joints of the hands;
  • creating a beautiful shape of the upper limbs;
  • developing small stabilizing muscles;
  • lifting the abdominal region.


Push-ups “diamond” or in other words – “triangle” is a difficult exercise that requires preparation from the athlete. Therefore, for beginners, we recommend performing the element with an emphasis on the knees. Conversely, sophisticated techniques are suitable for experienced athletes:

  • On one leg. The emphasis of the lower limbs is carried out on one foot, the second is held in weight. This puts additional stress on the triceps and the muscles that balance the body.
  • From the stand. The athlete takes the starting position, but puts the feet on the platform so that the heels are above the head line. The technique also allows you to increase the load on the triceps.

We recommend that girls perform “diamond” push-ups from a vertical position. To do this, you need to stand about a meter from the wall, stretch out your arms and place your palms with a “diamond” on the surface. While inhaling, we bend our elbows and bring the chest closer to the hands, while exhaling, we straighten the limbs and return to the starting position.

Differences from other exercises

Quite often, diamond push-ups are confused with a narrow grip push-up technique. The difference between these elements is significant:

  • “Narrow” push-ups involve placing the palms at a distance of 25-30 cm or closer. This technique allows you to evenly distribute the load between the pectoral muscles and triceps.
  • Diamond push-ups, thanks to turning the hands to each other and placing them as close as possible, are intended exclusively for accentuating the impact on the triceps muscles of the arms.

Experienced trainers recommend not focusing on one push-up option, but performing them in a complex, using different muscle groups. For example, if an athlete wants to strengthen the arms and torso, classic push-ups, wide, narrow, as well as pushing the body and clapping, should be combined in one training session. The presented elements are performed for 3-4 sets of 12-15 repetitions, 3 times a week