Only attempt this once you can do 15 normal push ups comfortably.
In down, out up. This one is hard enough that people forget to breathe at all - count it out loud if you have to.
Start here if you cannot do diamond push ups with clean form yet.
Advanced · None
Move up when diamond push ups stops being a challenge.
The triceps take the bulk of it, with the inner chest doing more than in a normal push-up. It is the most triceps-heavy push-up variation you can do without equipment.
The narrow hands shorten the leverage your chest can use, so the triceps - a much smaller muscle - carry more of the load. Dropping from 15 normal push-ups to 5 diamonds is completely normal.
The hand position bends the wrist further than usual. Try a slightly wider diamond, or do them on your knuckles on a folded towel. If it still hurts, do triceps dips instead.
Which day to do Diamond Push Ups, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.
Build My Free PlanOne exercise that works chest, shoulders, triceps and core all at once. The backbone of any home workout.
Start here if a full push up is not happening yet. Same exercise, simply less bodyweight to move.
The easiest push up there is. If a knee push up is still too hard, this is where you start - and there is nothing wrong with starting here.
Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.
Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.
More about where these numbers come from is on the about page.
