What muscles does the Diamond Push-Up work?

The Diamond Push-Up mainly works the triceps and chest.

What equipment do you need for the Diamond Push-Up?

None: it is a bodyweight exercise.

How many sets and reps of the Diamond Push-Up?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Diamond Push-Up?

Band Overhead Triceps Extension, Band Triceps Pushdown, Barbell Close-Grip Bench Press and Barbell JM Press work the same main muscle.

Diamond Push-Up

Form a diamond with the hands under the chest and lower with elbows tucked to bias the triceps.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Triceps, Chest
Equipment: Bodyweight
Movement: Push

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the triceps, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Diamond Push-Up work?: The Diamond Push-Up mainly works the triceps and chest.
What equipment do you need for the Diamond Push-Up?: None: it is a bodyweight exercise.
How many sets and reps of the Diamond Push-Up?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Diamond Push-Up?: Band Overhead Triceps Extension, Band Triceps Pushdown, Barbell Close-Grip Bench Press and Barbell JM Press work the same main muscle.

Program it for your clients

Coaches add the Diamond Push-Up to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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