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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

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  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