Diamond Push Up
Learn how to do the Diamond Push Up with proper form, setup, and execution.
This none movement primarily targets triceps, including lateral head, medial head, long head.
How to Perform Diamond Push Up
Follow these step-by-step instructions to perform Diamond Push Up with proper form and technique.
Step 1
Get into a push-up position and place your hands close together under your chest, forming a diamond shape with your thumbs and index fingers.
Step 2
Your body should be in a straight line from head to toe.
Step 3
Engage your abs and take a breath.
Step 4
Lower your chest toward your hands by bending your elbows, keeping them tucked close to your sides.
Step 5
Push through your palms to press yourself back up, squeezing your triceps at the top and exhale.
Step 6
Repeat for the desired number of repetitions.
Training Guidelines
The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 4-6 | 2-3 min |
| Muscle Growth | 3-4 | 8-12 | 60-90 sec |
| Endurance | 2-3 | 15-20 | 30-60 sec |
| Beginner | 2-3 | 10-15 | 60-90 sec |
Want to pair movements efficiently? Try grouping them as supersets.