What should I feel during Diamond push-up?

Triceps doing most of the work; inner chest assists at the lockout.

What are common mistakes with Diamond push-up?

Elbows flaring wide (becomes a chest push-up); Hips sagging; Wrists twisted instead of stacked under the diamond

How do I progress Diamond push-up?

Elevate feet to add overhead component and increase load.

What can I do instead of Diamond push-up?

Close-grip bench press, Tricep pushdown (rope), Push-up (RKC tension)

Diamond push-up

Hands diamond under chest, elbows track back alongside ribs, lower and press.

family=diamond push uppattern=horizontal pressforce=pushmechanic=compoundequipment=body_weight

Muscles

muscle emphasis · training guidance

tricepsPRIME

inner chest68

Primary: triceps
Supporting: inner chest

Mechanics

Pattern: horizontal press
Equipment: bodyweight
Geometry: 90° Alignment
Target feel: Triceps doing most of the work; inner chest assists at the lockout.
Progression: Elevate feet to add overhead component and increase load.
Regression: Wide-hand push-up first — build pressing base before narrowing.

Watch for

Elbows flaring wide (becomes a chest push-up)
Hips sagging
Wrists twisted instead of stacked under the diamond

Equipment context

Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.

Substitutions

See all 36 triceps exercises in the Atlas

Progression ladder

Beginner / regression: Wide-hand push-up first — build pressing base before narrowing.
Standard: Diamond push-up
Advanced / progression: Elevate feet to add overhead component and increase load.

Atlas metrics

Movement pattern: horizontal press
Primary target: triceps
Supporting muscles: inner chest
Equipment: bodyweight
Joint geometry: 90° Alignment
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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Range of Motion Reference

FAQ

How do I set up Diamond push-up?: Hands diamond under chest, elbows track back alongside ribs, lower and press.
What should I feel during Diamond push-up?: Triceps doing most of the work; inner chest assists at the lockout.
What are common mistakes with Diamond push-up?: Elbows flaring wide (becomes a chest push-up); Hips sagging; Wrists twisted instead of stacked under the diamond
How do I progress Diamond push-up?: Elevate feet to add overhead component and increase load.
What can I do instead of Diamond push-up?: Close-grip bench press, Tricep pushdown (rope), Push-up (RKC tension)

Asset in production

Verified form media not published yet

This indexed Atlas page keeps the exercise metadata live while the verified form asset is in production. No generated or placeholder exercise media is shown here.

Movement family: diamond push up
Force type: push
Graph edges: 1360 Atlas movement links reviewed

Nearest visible substitute: Close-grip bench press

nearest visible Atlas substitute found in 1 movement graph hop
movement graph path: Diamond push-up -> Close-grip bench press
curated substitution in the Atlas
same target muscle: triceps

Train Diamond push-up in Gym Mode → Browse the public Atlas →