Diamond Push-Ups

How to do it

1. Assume a push-up position with hands close together forming a diamond.
2. Keep your elbows tucked close to your sides.
3. Lower your chest toward your hands.
4. Press back up to extend your arms.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Barbell Bench Press, it loads Chest 30 points lower, Triceps 30 points higher, Front delts 5 points lower. It needs Bodyweight where the other uses Barbell + Bench. Compared with the Bench Dips, it loads Chest 50 points higher, Front delts 20 points higher, Triceps 5 points lower. It needs Bodyweight where the other uses Bodyweight + Bench.

Other ways to train this

• Barbell Bench Press BarbellBenchIntermediate
• Dumbbell Bench Press DumbbellsBench
• Incline Dumbbell Press DumbbellsBench
• Chest Dips Dip stationIntermediate
• Push-Ups Bodyweight
• Machine Chest Press Machines
• Incline Barbell Press BarbellBenchIntermediate
• Dumbbell Floor Press Dumbbells
• Kettlebell Floor Press Kettlebells
• Decline Push-Ups BodyweightIntermediate
• Cable Chest Press Cable machine
• Smith Machine Bench Press Smith machineBench
• Incline Push-Ups BodyweightBench
• TRX Chest Press Suspension trainer
• Smith Machine Incline Press Smith machineBench
• Close-Grip Dumbbell Press DumbbellsBenchIntermediate
• Knee Push-Ups Bodyweight

Other exercises for the Triceps

• Bench Dips 85% BodyweightBench
• Handstand Push-Ups 70% BodyweightProfessional
• Pike Push-Ups 65% Bodyweight
• Skullcrusher 95% BarbellBenchIntermediate

Exercise illustrations and data by RepDB (repdb.co), used under licence.