Diamond Push-up
- Zielmuskel
- Triceps Brachii
- Synergistenmuskeln
- Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
- Equipment
- Body weight
- Körperregion
- Upper Arms
- Typ
- Strength
The diamond push-up is a bodyweight pressing exercise that primarily targets the triceps brachii, with the front deltoids and both the upper and lower chest assisting. By bringing your hands together under your chest to form a diamond or triangle shape, it shifts emphasis from the chest to the triceps, making it a go-to move for building pressing strength and arm size without equipment.
Diamond Push-up: So führst du sie aus
- 1Start in a high plank with your hands directly under your chest and your body in a straight line from head to heels.
- 2Bring your hands together so your thumbs and index fingers touch, forming a diamond or triangle shape on the floor.
- 3Brace your core and squeeze your glutes to keep your hips level and your spine neutral.
- 4Lower your chest toward your hands under control, keeping your elbows tracking back and close to your sides.
- 5Descend until your chest lightly touches or nearly touches the back of your hands, pausing briefly without resting on the floor.
- 6Press back up by extending your elbows, driving through your hands until your arms are fully straight.
- 7Keep your body rigid throughout, then repeat for your target reps.
Technik-Tipps
- Keep your elbows tucked toward your torso rather than flared out to maximize triceps engagement and protect your shoulders.
- Maintain a straight line from head to heels by bracing your core and squeezing your glutes the whole set.
- Lower under control over 2–3 seconds and avoid bouncing your chest off your hands at the bottom.
- If full reps are too hard, drop to your knees or elevate your hands on a bench to reduce the load while keeping the diamond hand position.
Häufige Fehler
- Flaring the elbows out wide, which shifts work to the shoulders and chest and reduces the triceps focus this variation is built for.
- Letting the hips sag or pike up, which breaks the straight body line and removes tension from the working muscles.
- Doing partial reps that don't reach the bottom, which limits the triceps stretch and the strength benefit of the movement.
- Placing the hands too far forward instead of under the chest, which strains the wrists and shoulders and makes the press inefficient.
Häufig gestellte Fragen
What muscles does the diamond push-up work?
It primarily works the triceps brachii, with the front deltoids and both the upper (clavicular head) and lower (sternal head) chest acting as synergists.
Are diamond push-ups good for triceps?
Yes. The close, triangle hand position keeps the elbows tucked and places more of the pressing load on the triceps than a standard push-up, making it one of the most effective bodyweight triceps exercises.
Are diamond push-ups good for beginners?
They are harder than standard push-ups because the narrow hand position increases triceps demand. Beginners can build up by doing them on their knees or with hands elevated on a bench before progressing to the full version.
How many sets and reps should I do?
For most lifters, 3–4 sets of 8–15 reps works well. Since it uses only your bodyweight, train close to failure and add reps or sets as you get stronger.
What's a good alternative to the diamond push-up?
A standard push-up is an easier regression, while close-grip variations on parallel bars or bench dips offer similar bodyweight triceps work if you want to switch things up.
