The diamond push-up or triangle push-up is a bodyweight tricep exercise which also stimulates the chest muscles, and it’s a very effective movement for building both muscle and strength. But the great thing is that you can do it from anywhere with no equipment, and it’s also challenging.
But beginners who cannot yet perform a push-up may not be able to do this exercise, so diamond knee-push-ups or wall push-ups are a great alternative. Now, the diamond push-up sounds exactly like what it is… forming a diamond, or triangle with your hands so they are touching. This creates a bigger contraction and emphasizes the triceps as well.
Try it out for yourself and see how effective it is!
In This Exercise
- Target Muscle Group: Triceps Brachii, Pectoralis Major
- Type: Strength
- Mechanics: Compound
- Equipment: N/A
- Difficulty: Beginner
- Begin by getting into a push-up position with your butt slightly lifted up.
- Now, place your hands together in a diamond shape so both index fingers and thumbs are touching.
- Tuck your elbows in slightly.
- Then lower yourself down until your chest almost touches your hands while inhaling.
- Push yourself back up using your triceps while exhaling.
- Repeat for the desired number of reps.
Variations & Tips
- If this variation is too difficult for you, try it on your knees or by pushing off from a wall.
- Do not arch your back during the exercise to keep all the resistance on the target muscles, and to protect your lower back.
- Make sure you’re pushing with your triceps during the exercise as the chest should only be a secondary mover.
- The diamond push-up is one of the best bodyweight tricep and chest (Secondary) exercises for building both size and strength.