Short answer: Place your hands close enough that the thumbs and index fingers roughly form a diamond, brace the body and lower while elbows track back. The hands do not need a perfect shape; comfort and control matter more.
Diamond push-ups are a demanding close-grip variation. They increase triceps demand but can feel restrictive at the wrists or shoulders, so a slightly wider close grip is often the better starting point.
Proper form
Begin on an incline or knees to test the hand position. Keep the palms active, lower the chest toward or just above the hands and press without letting elbows flare. Maintain a straight line through the body.
Muscles worked
The triceps work hard to extend the elbows, while chest and front shoulders continue to contribute. Diamond reps do not isolate the triceps completely or target an entirely different chest.
Regressions and alternatives
Use an incline diamond position, then lower the surface. If the hands-together setup is uncomfortable, use the broader close-grip push-up and receive similar triceps-focused benefits.
Common mistakes
Forcing the thumbs and fingers to touch, placing hands too far forward, shortening depth and allowing the hips to sag are common. Stop for wrist, elbow or shoulder pain rather than chasing the named shape.
Perform 3 sets of 5–12 once or twice weekly. Match the difficulty to clean depth and add reps before using harder leverage.
Let clean triceps reps power the fight
RepSaga counts your completed push-up work as RPG attacks and keeps consistency more rewarding than chasing a hand position.
Frequently asked
Are diamond push-ups better for triceps?
They generally increase triceps demand, but close-grip push-ups can provide a similar effect with a more comfortable hand position.
Why do diamond push-ups hurt my wrists?
The narrow angle can increase wrist demand. Widen the hands, use an incline or choose neutral-grip handles.