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All triceps exercisesTriceps · Calisthenic

Diamond Push-Up (triceps focus)

See chest section — the tight elbow path makes triceps do most of the work.

IntermediateBodyweight3 × 8–15
Diamond Push-Up (triceps focus) demonstration thumbnail — Diamond Pushups Explained (Most People Do These Wrong)
TricepsBodyweight

Diamond Push-Up (triceps focus)

Demo · Colossus Fitness

Verified Diamond Push-Up (triceps focus) demonstration by Colossus Fitness. Click to play.

How to do the Diamond Push-Up (triceps focus)

  1. 1Elbows brush ribs
  2. 2Full lockout
  3. 3Slow negative

Benefits of the Diamond Push-Up (triceps focus)

  • Builds strength and size in the triceps through a full, controlled range of motion
  • Needs no equipment — trainable at home, outdoors or while traveling
  • Improves bodyweight control and joint strength alongside muscle size

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services