Which muscles does the diamond push up work?

The diamond push up mainly works your triceps. It also involves your chest.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the diamond push up in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Diamond Push Up: how to do it and muscles worked

The diamond push up mainly works your triceps, with help from your chest. You need bodyweight (no equipment).

Muscles worked

Main

Triceps

Helping

Chest

How to do the diamond push up

1
Start in a high plank with your hands together under your chest, thumbs and index fingers forming a diamond. Keep your body in a straight line from head to heels.
2
Bend your elbows, keeping them close to your sides, to lower your chest toward your hands. Press back up until your arms are fully straight.
3
Lower over 2 seconds and breathe out as you push up. Keep your core and glutes tight so your hips do not sag.

Form tip: If the diamond hurts your wrists or is too hard, drop to your knees or place your hands slightly wider.

Common questions

Which muscles does the diamond push up work?: The diamond push up mainly works your triceps. It also involves your chest.
What equipment do I need for the diamond push up?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the diamond push up in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More triceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.