Calisthenics
Beginner week

Diamond push-up

  • Triceps
  • Chest
  • Shoulders

A push-up with your hands close together, which works the triceps harder.

Close-grip push-up: high plank with hands close together, then chest lowered to the hands.
The drawing shows close-grip push-ups. For diamond push-ups, bring your hands all the way together so your thumbs and index fingers touch.Illustration © DAREBEE (CC BY-NC-ND 4.0)

How to do it

  1. Start in a high plank with your hands together under your chest.
  2. Touch your thumbs and index fingers to make a diamond shape.
  3. Bend your elbows, keeping them close to your sides, and lower your chest to your hands.
  4. Push back up until your arms are straight.

Common mistakes

  • Elbows flaring out. Keep them brushing your sides.
  • Hands too far forward, under your face. Keep them under your chest.
  • Hips sagging. Keep your body straight from head to heels.

Easier or harder

EasierPush-up
Harder

Lower slowly, taking 3 seconds on the way down.

In the plan

Beginner
Not used
Intermediate
Beginner week