Diamond Push-Up

With your hands together the triceps take most of the work: the best triceps exercise with no equipment at all.

• Compound
• Bodyweight
• Intermediate

How to do it

• Index fingers and thumbs forming a diamond under your chest
• Elbows tucked to your body as you lower
• Body in a plank, no sagging hips
• Extend fully at the top squeezing your triceps

Sets, reps and tempo

Ranges: 8–15 reps · 0–2 RIR

Tempo: Lower for 2 s with your hands together, press keeping your elbows tucked

Common mistakes

• Flaring your elbows out to the sides
• Letting your hips sag
• A short range without bringing your chest to your hands

Muscles worked

Primary

• Triceps

Secondary

• Chest
• Shoulders

Alternatives

• Push-Up
• Bench Dip