WhatWorksWhat.
Triceps

Diamond Push-up

Triceps screaming by rep 6. Inner chest gets some too.

Complexity · Lowcalisthenicsintermediate+Bodyweight
Check Your Form
  • Chest
  • Front delts
  • Triceps
  • Triceps - Inner triceps
  • Triceps - Outer triceps
  • Long-head triceps
  • Outer triceps
  • Inner triceps

PrimarySecondary

What it hits

Parts of the target muscle.

  • Long-head triceps

    Not hit

    Crosses the shoulder - hit best with arms overhead.

  • Outer triceps

    Hit

    Lateral head - hit hardest with pronated pushdown.

  • Inner triceps

    Hit

    Medial head workhorse - always involved, peaks at lockout.

The movement

Get it right, not roughly right.

Optimal form

6:35· Gymless Fitness

How To Diamond Push Ups For Beginners (CORRECT FORM) | Build Triceps Mass

Top

Bottom

Hands together under the chest, thumbs and index fingers making a diamond. Body in a straight plank line. Lower until chest taps the hands, drive up.

Common mistakes

  • Hands too high - elbows flare and the chest takes over.
  • Elbows flaring sideways - should track at ~45°.

Where you should feel it

Triceps screaming by rep 6. Inner chest gets some too.

Injury risk · 2/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains triceps. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Decline diamond push-up

    Feet on a bench.

    100% on target

    On target

    Heavier triceps load.

  • Knee diamond push-up

    Knees on the floor for fewer reps.

    90% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

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  • Downward Dog

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