What diamond push ups work, how to do them with good form, the 4 mistakes to avoid, and how many to do at your level, with an easier version for beginners.
Quick answer: A diamond push up is a push up with your hands close together under your chest, index fingers and thumbs touching to form a diamond shape. It works your triceps hardest, with your chest, front shoulders and core helping. To do one, hold a straight plank, keep your elbows close to your ribs as you lower your chest to your hands, and press back up. Most people should start with 3 sets of 5 to 8 reps, or do them on their knees or with hands on a bench until they can manage that with good form.
Diamond push ups need no equipment, but they're noticeably harder than regular push ups, and most people get the form slightly wrong. This guide covers what they work, how to do them, the mistakes to watch for, and exactly how many to do at your level.
What muscles do diamond push ups work?
| Muscle | Role in a diamond push up |
|---|---|
| Triceps (back of the upper arm) | Main mover: straightens your elbows to push you up |
| Chest (pectoralis major and minor) | Helps press you up, especially at the bottom |
| Front shoulders (anterior deltoids) | Help push and keep your shoulders stable |
| Core (abs and obliques) | Keep your body in a straight line |
| Glutes and quads | Hold your hips and legs in the plank |
Research backs up the triceps focus. In a 2016 study in the Journal of Physical Therapy Science, 12 men did push ups with narrow, normal and wide hand positions. The narrow position produced the most triceps and pectoralis minor activity. An earlier study sponsored by the American Council on Exercise compared eight triceps exercises in 15 women, and triangle push ups, another name for diamond push ups, produced the highest triceps activity of all of them.
How to do a diamond push up
- Set your hands: start in a high plank. Bring your hands together under the middle of your chest and touch your index fingers and thumbs to make a diamond.
- Line up your body: keep a straight line from your head to your heels. Squeeze your glutes and brace your abs so your hips don't sag or lift.
- Lower slowly: bend your elbows and lower your chest toward your hands, keeping your elbows close to your sides at about 45 degrees. Take about two seconds on the way down.
- Press up: push the floor away until your arms are straight, and squeeze your triceps at the top. Don't lock your elbows hard.
Breathe in on the way down and out on the way up.
4 common diamond push up mistakes
| Mistake | What it looks like | Why it matters | Fix |
|---|---|---|---|
| Elbows flaring out | Elbows point straight out to the sides | Puts stress on the shoulders and takes work off the triceps | Keep elbows close to your ribs, about 45 degrees |
| Hands too high | The diamond is under your neck or face | Strains the shoulders | Place the diamond under the middle of your chest |
| Hips sagging or piking | Lower back dips, or hips rise up | Takes the work off your arms and can strain your lower back | Squeeze glutes and abs; keep one straight line |
| Half reps | Chest stops well above your hands | Less muscle work and slower progress | Lower until your chest is a few inches from your hands |
How to check your own form: film yourself from the side with your phone on the floor, or use an app that counts reps with your camera. ScrollToll: Screen-Time Gym counts diamond push ups through your phone's camera and only counts a rep when it sees the full movement, so half reps don't count. Nothing is recorded or uploaded.
Diamond push ups vs regular push ups
| Regular push up | Diamond push up | |
|---|---|---|
| Hand position | Slightly wider than shoulders | Together under the chest |
| Main muscle | Chest | Triceps |
| Difficulty | Easier | Harder: most people manage fewer reps |
| Elbow path | About 45 degrees from the body | Close to the body |
| Best for | Overall chest and upper body strength | Stronger triceps and lockout strength |
Neither is better overall. Regular push ups build general pushing strength; diamond push ups shift more of the load to your arms. Most people do best with both. Our guide to proper push up form covers the regular version.
Why are diamond push ups so hard?
With your hands close together, your triceps do more of the work, and the triceps are a smaller muscle than your chest. Your base is also narrower, so you need more core control to stay steady. That's why someone who can do 20 regular push ups might only manage 8 to 10 diamond push ups at first.
How many diamond push ups should you do?
None of the top guides give clear numbers, so here's a simple starting point by level. Rest 60 to 90 seconds between sets, and train them 2 to 3 times a week.
| Your level | Version to do | Sets and reps |
|---|---|---|
| Can't do 10 regular push ups yet | Incline diamond push ups (hands on a bench or table) | 3 sets of 6 to 10 |
| Can do 10 to 20 regular push ups | Kneeling diamond push ups, then floor | 3 sets of 5 to 8 |
| Can do 20+ regular push ups | Floor diamond push ups | 3 sets of 8 to 15 |
| Can do 15+ diamond push ups | Decline (feet raised) or slow 4-second lowering | 3 sets of 8 to 12 |
When you can do the top of your range for all 3 sets with good form, move to the next version.
Diamond push up variations, easiest to hardest
- Wall diamond push ups: stand facing a wall, hands in a diamond at chest height.
- Incline diamond push ups: hands on a bench, table or sturdy step.
- Kneeling diamond push ups: knees on the floor, body straight from knees to head.
- Floor diamond push ups: the standard version.
- Slow-tempo diamond push ups: take 4 seconds to lower.
- Decline diamond push ups: feet on a step or bench, which puts more weight on your arms.
Turn your reps into screen time
If you're building up your diamond push ups, ScrollToll: Screen-Time Gym can make every set count twice. It locks the apps you scroll too much, and each counted rep earns you screen time, 1 minute per rep by default. Diamond push ups, regular push ups, squats, jumping jacks, lunges and crunches all count, and so does walking. Read how push ups for screen time works.
Download it on the App Store or Google Play.
Frequently Asked Questions
What do diamond push ups work?
Diamond push ups work your triceps most, with your chest, front shoulders and core helping. Your glutes and quads also work to hold the plank. Research on narrow-hand push ups found the highest triceps activity of the hand positions tested.
Are diamond push ups better than regular push ups?
Not better, just different. Diamond push ups put more work on your triceps, while regular push ups focus more on your chest. Doing both gives you the most balanced upper body strength.
How many diamond push ups should a beginner do?
Start with 3 sets of 6 to 10 incline diamond push ups, hands on a bench or table. When that feels easy, move to kneeling and then floor diamond push ups, starting at 3 sets of 5 to 8.
Why do diamond push ups hurt my wrists?
The close hand position bends your wrists more and puts more weight on them. Warm up your wrists first, spread your fingers, and try doing them on push up handles or with your hands on a bench. Stop if the pain is sharp or lasts after training.
Do diamond push ups work the chest?
Yes. Your chest still helps, especially at the bottom of each rep, and the narrow position increases pectoralis minor activity. But the triceps do more of the work than in a regular push up.
Can I do diamond push ups every day?
You can do a few easy sets most days, but your triceps grow stronger with rest. For real progress, do 3 hard sets 2 to 3 times a week with a rest day in between.
Are diamond push ups bad for your elbows?
Not when done with good form. Keep your elbows close to your ribs, lower under control, and don't slam into a locked-out position. If your elbows ache, use the incline or kneeling version until you're stronger.
Is there an app that counts diamond push ups?
Yes. ScrollToll: Screen-Time Gym counts diamond push ups and regular push ups through your phone's camera, without recording anything. Each rep also earns you screen time in the apps you choose to lock.
Ready to break the loop?
Download ScrollToll and start earning your screen time through real movement.
