Diamond Push-Ups: The Ultimate Guide to Building Strength and Definition

When it comes to building a strong upper body, push-ups are often the go-to exercise. They require no equipment, can be done anywhere, and target multiple muscle groups at once. But if you’re looking for a more challenging variation that puts extra emphasis on your triceps and chest, diamond push-ups might be exactly what you need.

In this guide, we’ll dive deep into everything you should know about diamond push-ups, including benefits, proper form, common mistakes, variations, and how to incorporate them into your fitness routine.

What Are Diamond Push-Ups?

Diamond push-ups are a bodyweight exercise that’s a close variation of the traditional push-up. The main difference lies in hand placement. Instead of placing your hands shoulder-width apart, you bring them together directly under your chest, forming a diamond or triangle shape with your thumbs and index fingers.

This minor adjustment changes the mechanics of the exercise, shifting the focus from the chest and shoulders to the triceps while still engaging the core and chest muscles.

Muscles Worked in Diamond Push-Ups

Diamond push-ups are considered one of the most effective push-up variations for targeting the triceps. Here’s a breakdown of the primary and secondary muscles worked:

Primary Muscles:

Triceps brachii

Pectoralis major (chest)

Core stabilizers (abdominals, obliques)

Secondary Muscles:

Deltoids (shoulders)

Core stabilizers (abdominals, obliques)

Serratus anterior (muscles around the rib cage)

This makes them a compound exercise, meaning they train multiple muscle groups simultaneously.