Perfect Form: How to Do Diamond Push-Ups (Triceps)

If you're looking to sculpt your triceps and strengthen your upper body without equipment, diamond push-ups are one of the most effective bodyweight exercises out there. Also known as triangle push-ups, this variation intensely targets the triceps, while still engaging your chest, shoulders, and core. But like any powerful exercise, form is key. In this blog, we’ll break down how to master the diamond push-up, common mistakes to avoid, and how to progress as you get stronger.

8/7/20252 min read

Why Diamond Push-Ups?

Diamond push-ups emphasize the medial head of the triceps — that inner muscle that gives your arms a sculpted horseshoe shape. Compared to regular push-ups, they place greater stress on the arms, making them a go-to for athletes, calisthenics enthusiasts, and anyone looking to improve upper body definition.

Benefits include:

Isolates and strengthens the triceps
Builds chest and shoulder stability
Engages the core
Enhances joint control and upper body endurance
Requires zero equipment

Step-by-Step: How to Do a Perfect Diamond Push-Up

Start in a standard high plank position — hands under your shoulders, core tight, body in a straight line from head to heels.
Bring your hands together directly under your chest, forming a diamond shape with your thumbs and index fingers touching.
Brace your core and glutes to keep your body stable and straight.
Lower your chest slowly towards the diamond — keep your elbows tucked close to your body as you descend.
Go as low as you can (ideally until your chest touches your hands), then push back up to the starting position by driving through your palms.
Repeat for desired reps (start with 6–10 if you’re new).

Pro Tips for Perfect Form

Keep your spine neutral — don’t let your hips sag or your back arch.
Elbows should stay close to your body, not flare out.
Hands should be directly under your chest, not out in front.
Control the motion — avoid bouncing or using momentum.

Common Mistakes to Avoid

🚫 Hands too far forward — reduces triceps activation
🚫 Flared elbows — puts unnecessary strain on the shoulders
🚫 Sagging hips or raised butt — breaks form and causes inefficiency
🚫 Rushing reps — slower, controlled reps are more effective

Diamond Push-Up Progressions

Beginner

Incline Diamond Push-Ups (hands on bench or table)
Knee Diamond Push-Ups

Intermediate

Standard Diamond Push-Ups
Eccentric Diamond Push-Ups (lower slowly for 3–5 seconds)

Advanced

Feet-Elevated Diamond Push-Ups
Diamond Push-Up to Pike Press Combo
Weighted Vest Diamond Push-Ups

Workout Challenge: Diamond Push-Up Finisher

Try this at the end of your upper body workout:

10 diamond push-ups
10 regular push-ups
10 wide push-ups
Repeat x3 with 60 seconds rest between rounds

Conclusion

Diamond push-ups are a triceps-sculpting, core-strengthening powerhouse move that deserves a place in your upper body routine. With good form, consistency, and progression, you’ll be surprised how fast your strength and definition improve — no gym required.

Whether you're a beginner or seasoned lifter, focus on the fundamentals, and build from there. Perfect form. Powerful results.