How to do the Diamond Push-up
Place your hands under your chest, touching thumbs and index fingers in a diamond shape.
Form a straight line with your body, bracing your core.
Lower your chest toward your hands, keeping your elbows close to your body.
Push up until your arms are straight.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 6–15 | 1 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Diamond Push-up doesn’t suit your gym or your joints.
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