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All chest exercisesChest · Calisthenic

Diamond Push-Up

Hands form a diamond under the sternum. Loads the triceps and the sternal fibers of the pectoralis major heavily.

IntermediateBodyweight3 × 8–15
Diamond Push-Up demonstration thumbnail — Diamond Push-Ups Form Review
ChestBodyweight

Diamond Push-Up

Demo · FitnessBlender

Verified Diamond Push-Up demonstration by FitnessBlender. Click to play.

How to do the Diamond Push-Up

  1. 1Elbows stay close
  2. 2Full range — chest to hands
  3. 3No sagging hips

Benefits of the Diamond Push-Up

  • Builds strength and size in the chest through a full, controlled range of motion
  • Also trains triceps as supporting movers
  • Needs no equipment — trainable at home, outdoors or while traveling
  • A solid mid-level progression once the basic pattern is clean

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