Diamond Push-Up — Push-Up Variation
Intermediate
The diamond push-up (also called close-grip push-up) places the hands together beneath the sternum, dramatically increasing triceps activation. Research shows it produces more triceps EMG activity than most isolation exercises.
Best for: Triceps development without equipment
How It Differs from Push-Up
Hands are placed close together in a diamond shape directly under the chest, which shifts the load heavily onto the triceps. The narrower hand placement also increases the range of motion at the elbow.
How to Perform
- Get into a push-up position and place your hands close together so your index fingers and thumbs form a diamond shape.
- Keep your body in a straight line from head to heels, core braced.
- Lower your chest toward your hands, keeping elbows tucked close to your body.
- Press back up by extending your arms, squeezing your triceps at the top.
Equipment & Muscles
Bodyweight|TricepsChestFront DeltsCore
Pros
- + Exceptional triceps activation
- + No equipment needed
- + Builds lockout strength for pressing
Cons
- - Can stress the wrists
- - Harder to scale difficulty incrementally
- - Limited chest stretch compared to wide push-ups