Exercise · horizontal push
Diamond push-up
Diamond push-up is an intermediate horizontal push movement that trains triceps, chest, done with no equipment. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 6–15 reps, tempo 2-0-1.
The most common mistake is elbows flaring and wrists collapsing. If no equipment or the movement itself doesn't suit you, Push-up or Bench dip or Cable tricep pushdown cover the same pattern. It's usually held back for wrist, shoulder, pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Hands together under the chest forming a diamond | हाथ छाती के नीचे डायमंड बनाओ |
| 2 | Elbows stay close to the body | कोहनी शरीर के पास रखो |
| 3 | Lower chest to hands and press | छाती हाथों तक और ऊपर |
Equipment & who it fits
Needs no equipment, rated intermediate, held back for wrist, shoulder, pregnancy issues. Search "diamond push up triceps" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Diamond push-up work?
- Diamond push-up primarily trains triceps, chest, using a horizontal push pattern with no equipment.
- What's the most common mistake with Diamond push-up?
- Elbows flaring and wrists collapsing
- What can I do instead of Diamond push-up?
- The closest substitutes in this database are pushup, bench dip, tricep pushdown, which train the same pattern with different equipment.