Diamond Push-Up

How to do Diamond Push-Up

• Start in a high plank with your hands together under your chest, thumbs and index fingers forming a diamond.
• Lower yourself with the elbows pointing back along your body until your chest touches your hands.
• Press back up to straight arms while exhaling and squeeze the triceps at the top.
• Keep the body in one straight line; if the wrists complain, move the hands a few centimetres apart.

These are the same steps you see in the exercise guide in the Flawless app.

Muscles worked

Muscle data from StrengthLog.

Why do it

• Triceps with bench-press weight
• Strongest lockout you can build
• Chest and delts get trained alongside

Rep standards for Diamond Push-Up

Numbers are reps in one set, for ages 23–39.

Flawless ranks Diamond Push-Up by the most reps you managed in one set; the rank updates after every workout. Women’s limits are 20 % lower than men’s. For other ages the app lowers every limit: by 8 % under 23 and from 40 to 49, by 18 % in your 50s, 28 % in your 60s and 38 % from 70.

Similar exercises

• Bench Dips
• Close-Grip Push-Up
• Triceps Dips
• Close-Grip Barbell Bench Press
• Cross-Body Cable Triceps Extension
• Lying Triceps Extension
• Overhead Cable Triceps Extension
• Rope Triceps Pushdown
• All 469 exercises in the library

Questions

What muscles does Diamond Push-Up work?

It works mainly the triceps, with help from the chest, front deltoid and abs.

How do you do Diamond Push-Up?

Start in a high plank with your hands together under your chest, thumbs and index fingers forming a diamond. Lower yourself with the elbows pointing back along your body until your chest touches your hands. Press back up to straight arms while exhaling and squeeze the triceps at the top. Keep the body in one straight line; if the wrists complain, move the hands a few centimetres apart.

How many reps of Diamond Push-Up is good?

In Flawless, Gold starts at 10 reps in one set for men aged 23–39 and 8 for women, Diamond at 20 and 16.