At a glance
- Main muscle
- Triceps
- Also works
- Chest and shoulders
- Equipment
- Bodyweight
- Rep range in Mitta
- 8 to 20 reps
- Skill level
- Beginner
- How tiring
- Low
How to do it
- Hands in a diamond under your chest.
- Elbows close to your body.
- Body straight.
Pick a weight you can lift for 8 to 20 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Good home finisher, but hard to make heavier.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Close-Grip Bench Press · Barbell · rating A
- Machine Dip · Machine · rating B
- Single-Arm Dumbbell Overhead Extension · Dumbbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the diamond push-up.
Let Mitta set the weight.
Mitta plans the diamond push-up with a weight and rep target for every set, worked out from your last sessions.
Questions about the
diamond push-up
What muscles does the diamond push-up work?
The diamond push-up mainly trains your triceps. Your chest and shoulders help.
How many reps of the diamond push-up should I do?
Mitta plans the diamond push-up at 8 to 20 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the diamond push-up?
Good alternatives that train the same muscle are the close-grip bench press, machine dip and single-arm dumbbell overhead extension.
Is the diamond push-up good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the diamond push-up have rating B?
Good home finisher, but hard to make heavier.