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Triceps ยท Horizontal push

Diamond Push-Up

A compound horizontal push exercise for the triceps and chest, done with your bodyweight. It also works the front delts.

Bodyweight Compound Reps at bodyweight Also called: close grip push-up, triangle push-up
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Triceps and Chest

Do most of the work.

Secondary

Front delts

Help during each rep.

  • TricepsBack of the upper armPrimary
  • ChestPecsPrimary
  • Front deltsFront of the shouldersSecondary

How to do it

  1. Find your position. Give yourself space and a surface that does not slip.
  2. Shoulder blades squeezed back and down, feet planted.
  3. Lower under control to the chest, elbows about 45 degrees from the body.
  4. Press up and slightly back, keeping the wrists over the elbows.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Bouncing the weight. Lower under control and press from a brief touch or stop.
  • Elbows flared straight out. Keep them at roughly 45 degrees from the body.
  • Lifting the hips or feet. Stay planted from the first rep to the last.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.