TRICEPS · BODYWEIGHT
How to do the diamond push up
The diamond push up trains your triceps, with help from your chest, shoulders. Here is how to do it with good form.
Step by step
- Get down on all fours and bring your hands together. Your thumbs and index fingers should be in contact or just a couple of inches apart.
- Extend your body into a push-up position, bringing your shoulders, hips, and knees into alignment.
- Bring your shoulders back, squeeze your glutes, and take a breath.
- Lower yourself by bending your elbows.
- Descend as low as possible and hold the bottom for a moment.
- Press yourself back to the top, exhaling as you straighten your arms.
Muscles worked
| Primary | Triceps |
|---|---|
| Secondary | Chest, Shoulders |
| Equipment | Bodyweight |
Sets and reps
| Beginner | 3 sets of as many clean reps as you can, stopping 2 reps short of failure |
|---|---|
| Muscle growth | 3–4 sets of 8–15 reps; add a pause or extra load when 15 gets easy |
| Conditioning | 2–4 rounds of 30–45 s work, 15–30 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your triceps
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