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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

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