Diamond Push-Ups: Benefits, Muscles Worked, How To (& More)

Gaining mass on your arms takes hard work and more than just a few barbell curls and the side benefits of a strong bench press. Building big arms that balance the rest of your body means doing a range of exercises that target all of your muscles differently. Diamond push-ups are great, and the muscles worked get stressed in a unique way that truly adds to the benefit of this movement. Diamond push-ups are a killer move that really get your triceps burning. All pushing exercises work the tricep muscles, but diamond push-ups work the tricep muscles better than any other move. 

There are five great reasons for incorporating diamond push-ups into your workout routine. Not only do you get a great triceps workout, but diamond push-ups also work the chest muscle more than other push-up movements. Don’t worry about going high-intensity with your diamond push-ups from the get-go. It takes time and good form to build things up. Go slowly and work your way from regular push-ups into the diamond grip variety. Before you know it, diamond push-ups will be working your muscles in ways you never thought possible. 

When doing diamond push-ups, which muscles are worked?

Below is an explanation of the 5 different muscles worked when doing diamond push-ups. 

1. Increased Tricep Activation

Due to the narrower position of the hands, more of the load is placed on the tricep. In fact, in a study by the American Council on Exercise (ACE), they found that the diamond push-up is the most effective tricep exercise, followed by dips and tricep kickbacks. This makes them a top choice for people who want to strengthen their triceps or bring more definition to them.

2. Great Chest Workout

Wait, isn’t it common knowledge that the diamond push-ups activate the chest less? Well, this “common truth” isn’t true at all. What the narrow position does is place more stress on the pec minor and the pec major, compared to the wide position, which is wrongly thought to activate the chest more (Source).

Contrary to common sense, the only thing the wide version does is put your shoulders in an unnecessarily bad position, which can be a cause of injury.

3. Progression Towards One Arm Push-ups

Many people want to get to the one-arm push-up simply because it is badassness personified. But few know the right progressions. Once you are comfortable with normal push-ups (you can do at least 20 perfect repetitions), the next step is the triangle push-up. Then, you can progress to the archer and, finally, one-arm variations. By then, you won’t have to worry about the size of your triceps (or maybe because they will be too big).

4. Greater Balance Requirement

Since the hands are closer, they form a smaller base of support. If you couple that with the feet being together, you get an exercise that has a big balance component. Therefore, it will tax your core more: especially your internal and external obliques, the muscles responsible for trunk rotation.

5. Strong(er) Shoulders

The push-ups all work the shoulders, especially the anterior deltoid. However, diamond push-ups put more pressure on the shoulder joint, which is excellent for preparing you for further variations, in particular, the pseudo planche push-up, which has the highest anterior deltoid requirements.

How do you do diamond push-ups?

Set up like you would for a normal push-up: body tight and straight, hands underneath the shoulders, arms extended.

Then keep that same position and bring your hands closer to make a triangle shape. The ends of your thumbs and first fingers should be touching.

From there, bring your chest down to the hands slowly and explode back up. Repeat until those triceps burn.

What are the common mistakes when doing diamond push-ups?

Remember not to flare your elbows out too much and keep them close to your body. The temptation to do it with wrong form is bigger than with regular push-ups as there is less space to fit your arms, but keep your form strict and you will reap the rewards. A 45-degree angle between your arm and your body is what you should aim for.

Also, don’t allow your hands to go in front of your shoulders. In the bottom position, your hands should touch your sternum. If you want even more tricep activation, you could move your hands closer to your face: that would be called tricep push-ups and are a different, more advanced bodyweight exercise.

Sometimes people start with the diamond push-ups too fast and get elbow pain. That is because the narrow hand position places a lot more load on the elbows. If you experience pain, rest and then return back to normal push-ups and this time, slowly bring your hands together over the course of a few weeks. Remember, injuries only prolong the time it takes to get to your goals.

Frequently Asked Questions about the Diamond Push Up

Here’s a collection of common questions about the diamond push up and answers to them, based on science.

With diamond push-ups what muscles are worked?

The diamond push up works the triceps, the chest muscles, particularly the pec major, and the anterior deltoids. The rectus abdominus, obliques, glutes, and quadriceps act as stabilizers to keep your body in a straight line.

Do diamond push ups work upper chest muscles?

No, the diamond push up is not the best choice for training the upper chest. The upper chest is also called the clavicular pectoralis and is best trained with inclined exercises, like the pike and handstand push ups.

If you’re looking for some great upper chest exercises, check out this article. 

Diamond Push up Vs. Regular Push Up

The diamond push up puts more emphasis and is better for building the triceps and the pec minor compared to the regular push up. For some people, it is also harder than the regular push up, but some might find the reverse to be true.

Diamond Push up Vs. Wide Push Up

The diamond push up is better than the wide variety in almost every way: it’s better for developing the chest and the triceps. The only area where the wide push up showed greater activation was the serratus anterior muscle. Contrary to popular belief, the wide push up offers no benefit over other variations, and could potentially place more stress on your shoulders that could lead to an injury over time.

What is the best form for diamond push-ups?

When performing the exercise, focus on the following:

• Make a triangle shape with your palms
• Keep your elbows close to your body
• Keep your hands directly below your shoulders
• Keep your body in a straight line from your head to your toes
• Extend your arms at the top of each repetition
• Go slow on the way down and explosive on the way up

Do diamond push-ups work your chest muscles?

Yes, diamond push-ups work your chest muscles. The diamond push up is effective at targeting the pec major and pec minor, and is great for complete development of the chest together with an exercise that builds the upper chest, like the pike push up.

Are diamond push-ups good at working the tricep muscles?

Yes, diamond push-ups are very effective at working the tricep muscles. The diamond push up is the best push up variation for the triceps. In fact, according to the American Council on Exercise (ACE), it is the most effective triceps exercise.

Why can’t I do diamond push-ups?

There are a few solutions to this.

• If you can do regular push ups, but the diamonds are giving your trouble, slowly start bringing your hands closer from workout to workout.
• If you can’t do full push ups yet, it’s best to do them on a raised surface, like a bench. Do not do them on your knees, because that version can lead to incorrect form and less core activation.
• If you can do regular push up, but experience pain when you go narrow, there might be a problem with your triceps. Consult with a health professional.

How Many Diamond Pushups Should I Do?

There’s only one correct answer: one more.

But seriously, a good goal to aim for would be 5 sets of 20 reps. After that, you will be ready for a more difficult variation or for adding weight.

If you’re not there yet, do 3-5 sets of push-ups. Don’t go all out on any set but the last one. A sample workout may look like 12, 10, 8, 7, 9, if you go to failure on the last set.

Each workout adds a few more repetitions and try to beat your best last time. Over a few months, you will get stronger and be able to do much more.

Final thoughts on diamond push-ups and the muscles worked

Diamond push-ups are a great choice for adding real muscle to your arms. When performed correctly, diamond push-ups work your muscles and help build size and strength in your triceps, as well as the chest and deltoids. When regular push-ups become too easy, diamond push-ups are a great progression and a stepping stone to advanced push-up variations. Diamond push-ups should be a staple of your workout and are best used interchangeably with dips for maximum tricep and chest gains. 

Have your already incorporated diamond push-ups into your workout routine? How has that been? Did you feel a different hit on your muscles when doing diamond push-ups? Let us know how you found them in the comments.