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strength · bodyweight

Diamond Push-Up

Thumbs and index fingers form a diamond — brutal on the triceps.

3 × 8–12 8 minrest 60s

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Included in "Bodyweight Push Day" — 6 guided exercises with a rest timer.

Equipment
bodyweight
Rest
60s between sets
Primary muscles
triceps
Also works
chest, shoulders

How to do it

  1. Place hands under chest, thumbs and index fingers touching to form a diamond.
  2. Lock body into a plank, elbows tight to the ribs.
  3. Lower chest to touch your hands.
  4. Press up, squeezing triceps at the top.

Form cues

  • ✓Brace core
  • ✓Full range of motion
  • ✓Slow, controlled tempo

Common mistakes

  • ✗Rushing reps
  • ✗Losing tension at the top

Progressions

  • Master form → add reps → progress to harder variation

Workouts that include this

Chest, shoulders, triceps
Bodyweight Push Day
30 min · 6 exercises
Best of both — no dumbbells needed
Bodyweight + Bands Upper
35 min · 6 exercises

More muscle building exercises

Goblet Squat
3–4 × 8–12
Dumbbell Bench Press
3–4 × 8–12
One-Arm Dumbbell Row
3–4 × 8–12 per side
Romanian Deadlift
3–4 × 8–10
All muscle building exercises