How to do it
- Set up in a push-up position with the hands together forming a triangle under your chest.
- Lower with the elbows tracking close to your ribs.
- Press back up to full lockout, body in a straight line.
Cues that matter
- Keep the hands under the sternum, not under the face.
- Elevate the hands on a bench if the wrists complain.
Common mistakes
- Flaring the elbows to make it easier.
- Letting the hips sag as fatigue sets in.
Muscles worked
Primary
- Triceps
- Lateral head
- Medial head
Also works
- Chest
- Core
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Diamond Push-Up in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the triceps with different equipment — for a day the bodyweight is taken, or a gym that does not have one.