Diamond Push-Ups: Which Muscles Worked and the Benefits

Diamond push-ups are an amazing upper body exercise that works your chest, triceps, shoulders, and core muscle group. There are various diamond push-up variations such as a narrow hand position, close grip push, and a decline and incline diamond push-up variation.

Diamond push-ups are a great bodyweight exercise that with proper form, can become your most effective triceps exercise using just your body weight.

By including the diamond push-up in one’s fitness routine, one can reap several benefits. Such as triceps activity increases, chest muscle activity increases, core strength, and more.

In a nutshell, diamond push-ups help not only the triceps but the entire upper body, as well as the muscles of the lower extremities.

It’s vital to grasp the genuine benefits of diamond push-ups because there are some misconceptions regarding them. Furthermore, knowing the proper way in executing a diamond push-up can help you get the most out of the workout.

Without further ado, these are the diamond push-ups benefits, which muscles they work, and why you should include them in your daily exercise routine.

What is a Diamond Push-up?

what is a diamond push up

Diamond push-ups, also known as tricep or triangular push-ups, are a more advanced form of the classic push-up. Diamond push-ups are performed by arranging the hands in the shape of a diamond or triangle using your index fingers and thumbs.

When you push your hands in a narrower position, your support becomes less which makes this one of the most effective push-ups to do. The hand position has a biomechanical disadvantage since it puts strain on the muscles. The workload is then focused on the triceps, which generally absorb the bulk of the pressure which is similar to a traditional push-up.

How To Perform The Diamond Push up? 

The goal of a diamond push-up is to maintain your hands closer together than a regular push-up would allow. The distance between the hands may vary, but the idea is to keep them closer together so that the triceps are more engaged.

To perform a diamond push you must first go into a high plank position with your arms extended and with your feet parallel to the hips. Your starting position is similar to when you do classic push-ups.

Your hands should be almost directly under the chest with your index fingers and thumbs forming a diamond or triangle formation. Squeezing your thighs and glutes for further support might help in keeping the body tight and straight.

The elbows must point back to the feet as your chest is lowered to the ground. Lower your body until your arms are parallel to the ribcage, keep your elbows close to your body, then pause for a second before beginning the upward movement. If you experience any elbow pain or pain elsewhere, try increasing the distance between your hands while maintaining a diamond shape to make it easier.

This is possibly the hardest push-up you can do so if you are a beginner, start with regular push-ups and increase the strength in your upper arms for a few weeks until you feel comfortable enough to take on diamond push-ups.

What Are The Benefits of Diamond Push-ups? 

Benefits of diamond push ups

The diamond push-up is a high-intensity exercise that can be challenging for beginners. However, there are benefits to the exercise even without much time invested into it.

Although this push-up variant is one of the most difficult types of push-ups to do, the benefits are worth it. Here are some of the benefits of doing diamond push-ups.

Increased Triceps Activity

According to research done by the American Council of Exercise (ACE), diamond or tricep push-ups are the most effective triceps exercises.

The tighter you form a diamond with your hands, the stronger strain on the triceps becomes which in turn leads to an increase in triceps muscles being worked which will result in bigger gains.

Another study indicated that when performing diamond push-ups versus regular push-ups, there is more electrical activity in the triceps brachii.

Improves Core Strength and Stability

As your hands are close together, balance in a diamond push-up can be quite difficult to get right. If this is your first time doing a diamond pushup, chances are your body is shaking all over the place and you are wobbling.

This exercise engages your core muscles, particularly those involved in trunk rotation, such as the external and internal obliques, to maintain balance. When core muscles are used to maintain balance, both strength and stability are improved.

Increased Chest Activity

The diamond push-up is thought to activate the chest muscles less than the traditional push-up form. However, studies have found that while diamond push-ups activate the triceps, they also increase pectoralis muscle activation.

If you want to work the chest, add a set of diamond push-ups and a set of regular push-ups into your workout routine for better results.

Strengthening Your Shoulders

When your hands are close together for any type of push-up, the shoulders, especially the anterior deltoid, are put under greater strain. As a result, diamond push-ups result in shoulders that are stronger and more contoured.

You could even do a couple of diamond push-ups as a pre-workout exercise to strengthen your anterior deltoid. Planche push-ups and one-arm push-ups are two insane exercises that require anterior deltoid strength.

Progression Towards One Arm Push-ups

Many people aspire to do a one-arm push-up because it embodies awesomeness. However, only a few people are aware of the correct steps to take.

The diamond push-up is the next stage once you’ve gotten familiar with regular push-ups. You can then move on to archer and one-arm versions. The size of your triceps won’t be an issue by then or maybe because they will be too big.

Please don’t try to do one-arm push-ups if you are not fit enough as this could result in injury.

Which Muscles Are Worked? 

Which muscles are worked when doing diamond push ups

The main muscles worked when you do diamond push-ups are the Triceps Brachii, Deltoids (Shoulders), and the Pectoralis Major (Chest). Triceps being the primary focus of the exercise.

Triceps Brachii

Diamond push-ups put a lot of strain on the triceps if you do it right. The majority of people do diamond push-ups to work their triceps to the max and build muscle. For those wondering, your triceps are on the rear of your upper arms and that is where you should be feeling the burn.

Pectoralis Major (Chest)

Pectoralis Major is the long way of saying Pecs. When people talk about their pecs they are talking about this.

If you want to feel more burn in your pecs then try declined or inclined diamond push-ups but you should be feeling it with regular diamond push-ups as well.

Declined diamond push-ups will put more strain on your upper pecs, while inclined diamond push-ups focus more on the overall chest and core muscles.

Deltoids (Shoulders)

Your shoulders are under heavy strain when performing a diamond push-up. If you feel pain at any point, increase the distance between your hands or try a walled diamond pushup.

You can do a wall diamond push-up by facing the wall, placing your hand in the same diamond shape, and then pushing yourself off the wall.

Core Muscle Group

To properly perform the triangle push-ups, maintain your torso straight and firm. Your core muscles are in charge of this.

The rectus abdominis (abs), internal and external obliques, transverse abdominis, and spine muscles called the erector spinea are all part of your core muscles.

It is very important to focus on your core as a strong core will allow you to perform exercises easier with less pain. If you are just starting out, don’t go too heavy on single muscle groups and instead focus on strengthening your core muscles.


Diamond push-ups are the best tricep exercises you can do, especially if you are focusing on exercises that rely on body weight. However, beginners should first focus on regular push-ups before attempting diamond push-ups to avoid injury or pain.

Do diamond push-ups to strengthen your core, enhance your shoulder muscles and pecs, and feel the burn in your triceps.

Share on:

Expert tips, smart reads, exclusive discounts, and more.

Wishlist 0
Continue Shopping