Diamond Push-Up (Tricep Focus)
The Diamond Push-Up (Tricep Focus) primarily works the Triceps (Lateral Head), Triceps (Long Head), Triceps (Medial Head), with secondary activation of the Anterior Deltoid, Pectoralis Major (Sternal) and stabilizer support from the Rectus Abdominis, Serratus Anterior, Transverse Abdominis. It is a bodyweight compound exercise at intermediate difficulty.
Push-up with hands close together forming diamond shape emphasizing triceps.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Triceps (Lateral Head), Triceps (Long Head), Triceps (Medial Head) |
| Secondary | Anterior Deltoid, Pectoralis Major (Sternal) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Triceps (Lateral Head) (triceps)
- Primary Muscle Triceps (Long Head) (triceps)
- Primary Muscle Triceps (Medial Head) (triceps)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- 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), Triceps (Medial Head).
Alternative Exercises
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