The Diamond Push Ups is a beginner-friendly bodyweight strength exercise that targets the triceps. Here's how to do it right — and what to stop doing.
Primary musclesTriceps
Secondary muscles—
EquipmentBodyweight
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Diamond Push Ups
Get into a high plank with your hands directly under your chest, thumbs and index fingers touching.
Set your feet about hip-width apart and lock your body into a long line from head to heels.
Brace your core and squeeze the glutes so the hips stay in line throughout the rep.
Lower your chest toward your hands while keeping the elbows tucked close to your ribs.
Pause briefly when the chest is just above your hands, feeling the triceps fully loaded.
Press back up to full arm extension by driving through the triceps, then repeat for reps.
02 The payoff
Why it earns its spot
Builds triceps size and strength with only bodyweight.
Develops a stronger lockout that carries into pressing lifts.
Trains a tight, elbow-tucked press pattern that protects the shoulders.
03 Don't do this
Common mistakes
Flaring the elbows out wide, which turns the lift back into a chest push up and removes the triceps focus.
Letting the hips sag or pike, which breaks the plank line and shifts strain into the lower back.
Not bringing the hands close enough so the diamond shape disappears and the lift loses its triceps bias.
Cutting the range short by stopping high above the hands instead of touching down for full triceps stretch.
EGON Put it on record
Track it in EGON.
Log every set of the Diamond Push Ups, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
