Diamond Push-Up
The Diamond Push-Up primarily works the Anterior Deltoid, Triceps (Lateral Head), Triceps (Long Head), with secondary activation of the Pectoralis Major (Sternal), Triceps (Medial Head) and stabilizer support from the Rectus Abdominis, Serratus Anterior, Transverse Abdominis. It is a bodyweight compound exercise at intermediate difficulty.
The Diamond Push-Up is a intermediate compound exercise requiring no equipment, following a horizontal push movement pattern. It primarily targets the Anterior Deltoid, Triceps (Lateral Head), Triceps (Long Head), with secondary engagement of the Pectoralis Major (Sternal), Triceps (Medial Head). This is a bilateral pushing movement, meaning both sides work together to generate force.
Push-up performed with hands close together forming a diamond shape emphasizing triceps.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Anterior Deltoid, Triceps (Lateral Head), Triceps (Long Head) |
| Secondary | Pectoralis Major (Sternal), Triceps (Medial Head) |
Muscles Worked
The Anterior Deltoid, Triceps (Lateral Head), and Triceps (Long Head) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Pectoralis Major (Sternal), and Triceps (Medial Head) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Rectus Abdominis, Serratus Anterior, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
- Primary Muscle Triceps (Lateral Head) (triceps)
- Primary Muscle Triceps (Long Head) (triceps)
Secondary Muscles
- Secondary Muscle Pectoralis Major (Sternal) (chest)
- Secondary Muscle Triceps (Medial Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Position body with proper alignment.
Execution
- Press weight forward and away from chest until arms are extended.
- Return to starting position under control.
- Repeat.
Comments
- Maintain control throughout movement to fully engage the Triceps (Long Head), Triceps (Lateral Head), Anterior Deltoid.
Tips & Common Mistakes
- Brace your core and keep your feet flat for a stable base throughout the movement.
- Control the descent — don't let the weight drop or bounce at the bottom.
- Keep your elbows at roughly 45–75° from your torso to protect your shoulder joints.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Anterior Deltoid, Triceps (Lateral Head), Triceps (Long Head)) and can be substituted based on your equipment or variation preferences.
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